Workout of the Week beginning 29.01.18
28 January 2018
Here is a sneak peek at the workout for Dorchester based personal training sessions for the week beginning 29th 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 8 sweeping deadlift
Assistance
5 x 10 kb deadlift
Workout (15min omem)
5 kroc row
15 sumo air squat
Finisher
1000m row
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
3x 5 banded bench press
Workout
Buy In 100 kb swings
30 sec Battle ropes(sumo stance /high swing)
30 sec clean and press
30 sec med ball side throw
30 sec ball slam burpee
4 rds
Assistance
12 pjr
8 incline chest press
3 rds
Finisher
100 shoulder taps
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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“Training with Dave is always interesting and fun. He easily adapts to your needs with sessions which are well thought out, challenging and take you forward, and he has an indepth knowledge to draw on to help you achieve your goals.”
Nigel
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