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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“Throughout my life I have always engaged and competed in a variety of sports, some to a national level, therefore I have understood the benefits that coaching and training can bring. As I now participate in sport less frequently I was keen not to become unfit and out of condition. I believe that the older you get, the more important it is to keep in shape. Like many people, I joined a fitness centre, Herrison in this instance, and followed a basic work out routine. Whilst this was okay, I wasn’t actually achieving my goals so when the opportunity arose to engage with a personal trainer, David Wall, I decided to give it a go. The results have been amazing (not a word I use often) with noticeable improvements in fitness levels and strength in a relatively short space of time. David uses a holistic approach to fitness which looks as much at your diet as it does the exercises you do. David develops a bespoke training programme to suit your needs and is very good at pushing and developing you whilst being flexible enough to make the sessions very enjoyable and fun. Actually, he is a sadist ! Only joking – I can wholeheartedly recommend his services to you. You will not be disappointed”
Steve
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