Here are your Gym Programs for this month. I would like to see you complete each workout at least once a week, if not twice (depending on your training goals).

Both Session A & B compliment each other, so completing both will ensure that you have addressed all key muscle groups.

 
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GYM program

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hammy Scoop - 1 x 10 reps (5 e/s)

W.Up - Windmill - 1 x 10-20 reps

W.Up - High Knee To Arabesque - 1 x 5-10 reps (e/s)

W.Up - Reverse Lunge to Overhead Reach - 1 x 10 reps (5 e/s)


1a. Banded Foot Drive - 3 x 20 (10 e/s)

1b. Overhead Quick Step - 3 x 6/10

1c. Banded Pull Through - 3 x 10/15

2. Dumbbell Split Squat - 4/5 x 5/8 (e/s)

3. Dumbbell Bench Press - 3/4 x 8/10

4. Dumbbell Lateral Box Step Up - 3/4 x 5/8 (e/s)

5. Barbell Calf Raise - 3 x 10/15

6. Supported Jump - 3 x 10/15

7. Dumbbell Oblique Crunch - 3/4 x 5/10 (e/s)

8. Otis Sit Up - 3 x 10/15


Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hammy Scoop - 1 x 10 reps (5 e/s)

W.Up - Windmill - 1 x 10-20 reps

W.Up - High Knee To Arabesque - 1 x 5-10 reps (e/s)

W.Up - Reverse Lunge to Overhead Reach - 1 x 10 reps (5 e/s)


1a. Banded Step Over - 3 x 20 (10 e/s)

1b. Banded Squat & Press - 3 x 5/10

1c. Banded Single Arm Overhead Press - 3 x 10/15 (e/s)

2. Barbell/Trapbar Deadlift - 4/5 x 5/8

3. Dumbbell S.Arm Overhead Press (Kneeling) - 4/5 x 5/8 (e/s)

4. Dumbbell Lunge Complex - 4/5 x 5/8 (e/s)

5. Barbell Bent Over Row - 3/4 x 8/10

6. Elevated Glute Bridge - 3/4 x 5/10 (e/s)

7. Wall Sit - 3/4 x 20/30s

8. Banded Core Wood Chop - 3/4 x 5/10 (e/s)