Anna Osmond

BLOCK - B



HINGING AND PRESSING
Week 1 +3

Prone Angels + Cat +Cow 10/10
Groin rockers + t - Rotations 10/10
1 Set





Swiss Ball Deadbugs 10/10
Frog Pumps + Glute Bridge 12/12
Dowel RDL Warm up 10
1 Set

DB/ BB RDL 10
DB Frog Pumps + Glute Bridge 10/10
1:00m rest - 3 sets

DB Incline Press ( wide) 10
DB Chest Supported Rows 10
1:00 rest - 3 sets


Hamstring walk outs 10
BB Push up ( 3s eccentric) 10
1:00m rest - 3 sets

Anarobic Push


SQUATTING AND PULLING
Week 1 +3

Hip + Shoulder CARS 5/5/5/5
Seated figure 4 hip stretch 30s/30s
Rack Supported Deep Squat 30s - 1min
Split Squat 5/5
1 Set


Goblet / BB Back Squat 10 (HE option)
TRX Row ( Pro) 10
Glute Bridge ISO 40s
1:00m rest - 3 sets


Split stance SA DB row ( bench supported) 10/10
DB Split Squat 10/10
1:00m rest - 3 sets

Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Split Squat ISO 15s/ 15s
Low plank ( max hold)
1:00m rest - 3 sets

Gunshow

THRUSTING AND OH PRESSING
Week 1+3




Dowel / Band flossing 10
TRX/ Haning Scap pulls 10
TRX Lateral Lunge 5/5
1 Set

Banded Deadbugs 10/10
Banded clamshells 15s ISO + 10 reps per side 10/10
Hip Thrust Warm up 10
1 Set


DB/BB Hip thrust 10
HK SA Band pull down 10/10
1:00m rest - 3 sets


DB/BB Bent Row 10
HK SA Shoulder Press 10/10
1:00m rest - 3 sets

TRX/DB Lateral Lunge 10/10
Band Pull Aparts ( Pro + Sup ) 10/10
1:00m rest - 3 sets

Banded Donkey Kicks 12/12
Banded Prone Leg lifts ISO 15s/15s
Low Plank hold 20 - 30s
30s rest - 3 sets