Here are your Home 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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HOME program 

session a

Watch the video tutorial to run through the program before getting started:

Download Workout Log

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Large Stability Ball & Dumbbell or Weight (10-15kg)

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

3. Supported Push Up - 3/4 x 8/10

4. Banded Lat. Pull Down - 3 x 10/15

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

6. Single Leg Calf Raise - 3 x 10/15 (e/s)

7. Supported Jump - 3 x 10/15

8. Supported Knee Tuck - 3 x 10/15


session b

Watch the video tutorial to run through the program before getting started:

Download Workout Log

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Large Stability Ball & Dumbbell or Weight (10-15kg)

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. Goblet Squat - 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. Banded Bent Over Row - 3/4 x 10/15

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)