Workout of the Week beginning 23.04.18
23 April 2018
Here is a sneak peek at the workout for Dorchester based personal training sessions for the week beginning 23rd April. If you missed the last workout, you can find the session details here.
Workout option 1 (lower body emphasis)
Dynamic Warm up
15 kb swing
10 db goblet squat (hold at bottom)
10 Cossack squat
10 wide hamstring walkouts
2 rds
Strength
3 x 5 sumo deadlift (band pull aparts)
Accessory
2 x 8 db pause deadlifts
Workout
21.15.9
Goblet squat
Db clean and press
21.15.9
Ball slam
Db Rear elevated split squat
Finisher
Bench hamstring ext
Farmers stair walks
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 wall angels
10 mountain climber upper body twist
3 rds
Strength
3 x 8 db foam roller press
Accessory
2x 8 Landmine row
2 x 12 db bench row
Workout
21.15.9
Snatch grip deadlift
Push press
21.15.9
Burpee
Bb push up
Finisher
Banded work
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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“I have been having personal training sessions with Dave for six months and I intend to continue. The sessions are instructive, motivational, challenging and hard work. However, above all, they are enjoyable. Dave has a friendly and outgoing personality which makes his clients feel very comfortable. I regard the weekly sessions as money well spent on my health and well-being”
Dave
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