Workout of the Week beginning 18.12.17
17 December 2017
Here is a sneak peek at the workout for Dorchester based personal training sessions for the week beginning 11th December. If you missed last week, you can find the session details here.
Dynamic Warm up
10-20 Kb swing
5 Kb goblet reverse squat (hold at bottom)
10 Cossack squat (holding rack if needed)
3 rds
3 x 5 Ball slam
Strength
3 x 5 sumo box squat
20 rep Zercher squat Finisher
Workout 15min omem
5 deadlift
15 air squats
Finisher
60 hamstring extension
Post workout mobility
T spine basic
T spine 3 way (1. Arms above head 2. Hug & flex forward 3. Straight legs& reach/exhale)
Calf stretch /wrist
Workout 2
Dynamic Warm up
5 Hamstring walkouts
10 T spine windmill (top leg on roller other straight)
10 mountain climber upper body twist
3 rds
12 days of Christmas
- 1 farmers stair walk
- 2 sumo deadlift
- 3 burpees
- 4 Z press
- 5 double kb squat
- 6 db lunges
- 7 thrusters
- 8 db clean and press
- 9 Box Jumps /side step up
- 10 jumping pull up /close grip pull down
- 11 oh walking lunges
- 12 db snatch
Dorset personal trainer - Dave Wall - www.dorchesterpersonaltraining.co.uk
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“Dave is the fourth trainer I've worked with in my 15-year gym-going life and he's unique. He understands thoroughly how the body works and what you need at any particular time. He's put together a challenging but doable regime for me that seems to be hitting the mark. He's also totally knowledgeable about nutrition and his wise advice is standing me in good stead as I work at reducing a totally-unexpected midriff fat layer!”
Alan
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