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:

** CLICK HERE TO WATCH FULL VIDEO TUTORIAL & DOWNLOAD PROGRAM PDFs **

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 - Hip Opener - 1 x 5-10 reps (e/s)

W.Up - Squat to Overhead Reach - 1 x 5-10 reps

W.Up - Single Leg Runner - 1 x 5-10 reps (e/s)

W.Up - Supported Curtsey Lunge - 1 x 5 reps (e/s)


1. Banded Cha Cha Cha's - 3 x 20 (10 e/s)

2. Banded Frontal Raise - 3 x 10

3. Skater Squat - 3/4 x 5-10 e/s

4. Banded Thruster - 3/4 x 10-15

5. Bent Over Banded Rear Fly - 3 x 10 e/s

6. Ball Back Hypers - 3 x 10-15

7a. Thread the Needle (Weight Optional) - 3 x 5-10 e/s

7b. V-Sit Hold - 3 x 30-45s


session b

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

** CLICK HERE TO WATCH FULL VIDEO TUTORIAL & DOWNLOAD PROGRAM PDFs **

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 - Hip Opener - 1 x 5-10 reps (e/s)

W.Up - Squat to Overhead Reach - 1 x 5-10 reps

W.Up - Single Leg Runner - 1 x 5-10 reps (e/s)

W.Up - Supported Curtsey Lunge - 1 x 5 reps (e/s)


1. Psoas March & Glute Bridge - 3 x 10-20

2. Banded Face Pull - 3 x 10-15

3. Lunge walk - 3/4 x 16-20 (total)

4. Supported Single Arm Row - 3/4 x 10-15 e/s

5a. Supported Single Squat - 3/4 x 5-10 e/s

5b. Supported Jumps - 3 x 15-20

6a. Side Lying Glute Bridge - 3 x 5-10 e/s

6b. Swiss Ball Plank - 3 x 30-45s