Workout of the Week beginning 22.01.2018
21 January 2018
Here is a sneak peek at the workout for Dorchester based personal training sessions for the week beginning 22nd January. If you missed the last workout, you can find the session details here.
Workout option 1 (lower body emphasis)
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
3x 5 Zercher squat
Workout A
15 jumping goblet squat
10 backwards to forward lunge
3 rds
Active recovery - speed goblet farmers walks
Workout B
15 sumo deadlift
10 burpee box split jump complex
6 min amrap
Finisher
50 band pull aparts
50 facepull
Post workout mobility
Barbell roll /foam roll quads
Lacrosse ball glutes
Rear elevated split squat stretch (rock back and forward)
Workout option 2 (upper body emphasis)
Dynamic Warm up
5 Hamstring walkouts
10 T spine windmill (top leg on roller other straight)
10 mountain climber upper body twist
3 rds
Star jump pec activation
Strength
25 external rotation band pull aparts
6/8/10 drop set - Semi neutral grip floor press
25 external rotation band pull aparts
Workout A
21.15.9 reps of sumo pause thruster
20 arm hauler between every set
Workout B
10 calorie row
15 kb Romanian deadlift or swing
6min amrap
Finisher
50 seated row
50 back ext
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
Dorset personal trainer - Dave Wall - www.dorchesterpersonaltraining.co.uk
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“Dave is a great PT. He is knowledgeable and his sessions are a good mix of strength and conditioning with aerobic elements. I really enjoy my sessions with Dave and my fitness and conditioning has improved since working with him. Very happy to recommend him”
Clare
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