SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 X 6, Increase Weight Each Round
Workout - 8 Consecutive Rounds of :20 Work / :10 Rest Per Move
Pull Up Assist Band Good Mornings
Resistance Band Standing Chest Press
TUESDAY - LOWER BODY STRENGTH
Pre Workout - 100 Bodyweight Squats
Workout - 10 Minute Supersets @ Each
Superset 1 - 3 Sets of 12 Reps Each
Pull Up Assist Band Good Mornings
Superset 2 - 3 Sets of 15 Reps
Weighted Hip Thrusts off Bench
Weighted Glider Lateral Lunges / Side
Superset 3 - 3 Sets of 12 Reps
Stability Ball Hamstring Extensions
Superset 4 - 3 Sets of 15 Reps
WEDNESDAY - TOTAL BODY STRENGTH
8 Minute Lift Cap @ Each Lift w/ Reps of 12 / 12 / 10 / 6 - Work to Increase Weight As Reps Decrease
Lift 1
Barbell Back Rack Reverse Lunges
Lift 2
DB Bent Over Tricep Extensions
Lift 3
Lift 4
Set 5
THURSDAY - UPPER BODY STRENGTH
5 Consecutive Rounds of :45 Work / :30 Rest @ Each Move
1 Arm KB Bent Over Rows (Alternate Sides/Round)
FRIDAY - LOWER BODY STRENGTH
12 / 10 / 8 / 6 / 4 Lifts @ Each Move
*Increase weight each time reps drop, :30-:45 rest between sets
DB Goblet Split Lunge (Per Side)
Med Ball Bear Hug Box Step Ups / Side
Weight Plate Pullovers + :03 ISO Hold
Barbell Front Squats + :03 ISO Hold @ Bottom
Mini Band Side Plank Leg Raises / Side
Burnout X 1 Round
25 Burpees
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
5 Rounds, On the 1:30: 12 Barbell Overhead Squats
Workout - 24 Minute AMRAP
8 Toes To Bar / Hanging Knee Tucks
10 Single Arm DB Snatches / Side
14 Calorie Row / Ski / Bike
Post Workout - 3 Rounds
SUNDAY - TOTAL BODY STRENGTH
12 Minute Time Caps @ Each w/ 10-1 Rep Scheme
Set #1
Resistance Band Overhead Stability Press
Set #2
Multi Grip Barbell Chest Press
Set #3
DB Lateral Shoulder Raises + DB Supinated Curls
Set #4