Workout of the Week beginning 05.02.18
3 February 2018
Here is a sneak peek at the workout for Dorchester based personal training sessions for the week beginning 5th February. 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 12 Bb bench hip thrust
(15 hip bridge between each set)
Assistance
3 x 10 db curtsy backwards lunge
Workout
20 double kb squat rockers
20 kneeling bb squat
20 double kb single Romanian deadlift
20 Deficit backwards lunge
2nd round = 15 reps
3rd = 25reps
Finisher
50 reverse hypers
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
3 x 5 Landmine single arm push press
Assistance
25 close grip pull down
Workout
1. Max effort treadmill Hill walk
2. Rower 30 sec hard /60 sec easy 5 rds
3. Stair loaded carries (using slam balls)
Finisher
Hammer curl. Press. Behind head tri extention
Floor press to skull crusher
Row to flye
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 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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