Kelly Wright
DAY 1
Weeks 3-4
Anterior leg swings 1 x 10
Lateral swings 1 x 10
Arm circles 1 x 10
Hip Flexor stretch 1 x 10
A1. CBL Split Squat, FFE 4 x 10-12 , 3030 Tempo, 45
A2. High pulley 1-Arm Row, pronated 4 x 10-12 , 3010 Tempo, 45
B1. SB Ham Curls, toes in 4 x 10-12 , 2012 Tempo, 45
B2. 35-deg Incline DB Press 4 x 10-12 , 3011 Tempo, 45
C. Side bridge 4 x 10-12 , 3010 Tempo, 45
DAY 2
Week 2-4
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Suitcase Squat 4 x 10-12 , 3030 Tempo, 45
A2. DB Hammer Curl, standing 4 x 10-12 , 3010 Tempo, 45
B1. SB Back Extension 4 x 10-12 , 2012 Tempo, 45
B2. Decline DB Tricep Extension 4 x 10-12 , 31X0 Tempo, 45
C. Trap 3 Raise 4 x 10-12 , 4010 Tempo, 45
DAY 3
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Step Ups 4 x 10-12 , 2010 Tempo, 45
A2. 1 Arm DB Shoulder Press, supported 4 x 10-12 , 3010 Tempo, 45
B1. Cable Pull Through 4 x 10-12 , 3010 Tempo, 45
B2. 1-Arm DB Row, neut. gr. 4 x 10-12 , 3011 Tempo, 45
C. 30-deg Incline DB External Rotations 4 x 10-12 , 3020 Tempo, 45
DAY 1
Week 1
Anterior leg swings 1 x 10
Lateral swings 1 x 10
Arm circles 1 x 10
Hip Flexor stretch 1 x 10
A1. CBL Split Squat, FFE 3 x 12-15 , 3030 Tempo, 60
A2. High pulley 1-Arm Row, pronated 3 x 12-15 , 3010 Tempo, 60
B1. SB Ham Curls, toes in 3 x 12-15 , 2012 Tempo, 60
B2. 35-deg Incline DB Press 3 x 12-15 , 3011 Tempo, 60
C. Garhammer Raise, flat 3 x 12-15 , 3010 Tempo, 60
DAY 2
Week 1 -2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Suitcase Squat 3 x 12-15 , 3030 Tempo, 60
A2. DB Hammer Curl, standing 3 x 12-15 , 3010 Tempo, 60
B1. SB Back Extension 3 x 12-15 , 2012 Tempo, 60
B2. Decline DB Tricep Extension 3 x 12-15 , 31X0 Tempo, 60
C. Trap 3 Raise 3 x 12-15 , 4010 Tempo, 60
DAY 3
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Side Step Ups (3x25lb plates) 3 x 12-15 , 3030 Tempo, 60
A2. 1 Arm DB Shoulder Press, supported 3 x 12-15 , 3010 Tempo, 60
B1. Cable Pull Through 3 x 12-15 , 2012 Tempo, 60
B2. 1-Arm DB Row, neut. gr. 3 x 12-15 , 3011 Tempo, 60
C. 30-deg Incline DB External Rotations 3 x 12-15 , 3020 Tempo, 60