TOTAL BODY STRENGTH GROUP FITNESS PROGRAMMING

PROGRAMMING KEY

MONDAY - UPPER BODY STRENGTH

TUESDAY - LOWER BODY STRENGTH

WEDNESDAY - TOTAL BODY STRENGTH

THURSDAY - UPPER BODY STRENGTH

15/12/10/10 @ Each Lift
Progressive Overload
(10min Time Cap Per Lift)

Lift 1
DB Chest Fly (2-sec ISO @ Bottom)
Seated DB Shoulder Press (NO Back Support)
Hanging Knee Tucks

LIft 2
DB Bent Over Rear Fly (2-sec ISO @ Top)
RB Tricep Ext (3-sec ECC)
Plate Russian Twists

Lift 3
Single-arm Lat Pulldown (3-sec ECC)
Wall Sit KB Curls
Supermans/womans

Lift 4
High Plank Shoulder Taps (per side)
TRX Facepull
Landmine Single-arm Row (per side)

FRIDAY - LOWER BODY STRENGTH

9x:40/:20 @ Each Lift Progressive Overload

Lift 1
DB Alt Forward Lunges
Banded Alt Beast Kickbacks
Banded High Plank Side Steps

LIft 2
Plate OH Heel Rise Squats
TRX Split Squat Jumps
Banded Alt Side Steps

Lift 3
Dual KB Deadlift (3sec ISO @ Bottom)
Low Plank Alt Leg Lifts
KB Russian Twists

Lift 4
GHD Hip Ext (ISO @ Top)
Assault Bike
Banded Alt Beast Kickbacks

SATURDAY - STRENGTH & CONDITIONING

Pre Workout:
(10min Cap)
6 Laps Around Parking Lot

Workout: (AMRAP 8min Time Cap Per Lift, 2min REST between Lifts)

Lift 1
12ea - Bodyweight Side Lunge-to-Curtsy
15 - DB Heel Rise Pulse Squats

Lift 2
6ea - DB Split Squat Jumps
12ea - Banded Crab Walk (steps per side)

Lift 3
10 - DB Bentover Row
10 - DB Shoulder Press
12ea - Slider Oblique Mtn. Climbers

SUNDAY - TOTAL BODY STRENGTH

3 rounds of :40/:20 Per Move @ Each Lift
Progressive Overload

Lift 1
DB Split Squats (Alt 3 reps/side)
DB Renegade Rows
High Plank Shoulder Taps

LIft 2
DB Lateral Raise-to-Bicep Curl
Hollow Hold
DB Toes Elevated RDL

Lift 3
Wall Balls
Straight Leg Toe Taps
KB Farmer Marches

Lift 4
GHD Back Extension
TRX Ab Layout (ISO)
Alt Jacknives