Workout of the Week beginning 05/03/18
2 March 2018
Here is a sneak peek at the workout for Dorchester based personal training sessions for the week beginning 5th March. 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
2 x 8 Zercher squat
6-8-10 drop set
Assistance
30 banded glute bridge
30 banded air squat
Workout
15 rack deadlift
25 monster side steps
15 1.5 thruster
25 monster side steps
15 sumo Romanian deadlift
25 monster side steps
30 db forwards backwards lunge
2 rds
Finisher
30 single legged Romanian deadlift
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
2 x 8 incline chest press
6-8-10 drop
Assistance
8 Landmine row
10 1.5 pull down
2 rds
Workout
15 floor press
10 plate raise
15 ball slam narrow foot jump
10 plate raise
15 Zercher good morning
10 plate raise
30 scaled push ups
2 rds
Finisher
2 x 20 weighted facepull (rope attachment)
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 always very encouraging & motivating to help me with exercise & nutrition. I have lost 2 1/2 stone since starting training sessions with Dave just a few months ago and, whilst I still have a long way to go on my journey, I would never have achieved this without Dave's support. I now actually enjoy exercise - who would have thought it !!”
Elaine
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