Chloe Leo

Upper 1

Mobility/warm up (5mins)
-Dowel flossing/ around the world x10 ea
-Dead hang 30-60s (optional weight) x1
-Dynamic TRX pec stretch
1 set

Primary lifts
-Eccentric Pullup x6-8
-Incline press x8
3-4 sets

Secondary
-Overhead press x10
-DB pullover's x10
-lateral raise x15
3 sets

Accessories
-Face pull x15
-Farmers carry 30s
-Tricep extension x12
3 sets

5mins sprint work




Lower 1

Mobility
-Hip cars x8ea
-90/90 hip switch
-Ankle rockers or Cars

Primary
- Squat variation x8
-Hip Thrust x10

Secondary
-Walking lunges x10ea
-Banded adduction x12

Troisieme
-Banded leg curl x12
-Shrimp squats x Failure or 12

Accessory
- Hip flexor raise with KB x15ea
-Tib raises x15

sprint work



Upper 2

Mobility/warm up (5mins)
-Dowel flossing/ around the world x10 ea
-Dead hang 30-60s (optional weight) x1
-TRX thoracic extension
-T rotations

Primary lifts
-Eccentric Pullup x6-8
-Seated OHP x8
3-4 sets

Secondary
-Floor press x8
-DB pullover's x10
3 sets

Numero tres
-Shrugs x12
-Pallof press x12ea

Accessories
-Face pull x15
-Suitcase carry 30s
-Bicep curls x12
3 sets


5mins sprint work


Lower 1

Mobility
-Hip cars x8ea
-90/90 hip switch
-Ankle rockers or Cars

Primary
- Squat variation x8
-Hip Thrust x10

Secondary
-Walking lunges x10ea
-Banded adduction x12

Troisieme
-Banded leg curl x12
-Shrimp squats x Failure or 12

Accessory
- Hip flexor raise with KB x15ea
-Tib raises x15

sprint work