Lynsey Hibbert
BLOCK - B
WEEK 1-2
DAY 1
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. DB Split Squat 3 x 8-10 , 3030 Tempo 30
A2. DB 1Arm B/O Row, pronated 3 x 8-10 , 3010 Tempo 30
B1. Snatch-grip RDL 3 x 8-10 , 3010 Tempo 60
B2. Single arm DB OH Press, supported 3 x 8-10 , 4010 Tempo 60
C1. Side Bridge, intermediate 2 x 10-15 , 2012 Tempo 60
C2. Trap 3, incline prone on bench 2 x 8-10 , 4010 Tempo 60
DAY 2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Suitcase Squat 3 x 10-12 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 3 x 10-12 , 30X0 Tempo 60
B1. Seated DB Good Morning 3 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 3 x 10-12 , 4010 Tempo 60
C1. Lying DB External Rotations, incline 2 x 10-12 , 4010 Tempo 60
C2. McGill Crunch 3 x 10-15 , 3010 Tempo 60
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DAY 1
Weeks 3-4
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 3 x 10-12 , 3030 Tempo, 60
B. TRX Row neut. gr. 3 x 10-12 , 3010 Tempo, 60
C. Prone Cobra 3 x 15 , 2012 Tempo, 60
D. 50-deg Incline DB Press 3 x 10-12 , 3011 Tempo, 60
E TRX Pendulum Squat 3 x 20 , 3010 Tempo, 60
F. Trap 3 3 x 10-12 , 4010 Tempo, 60
DAY 2
Week 3-4
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A. Clean Grip Romanian Deadlift 3 x 10-12 , 3010 Tempo 60
B. DB L-Lat Raise 3 x 10-12 , 30X0 Tempo 60
C. SB Hamstring Curl 3 x 6-8 , 3010 Tempo 60
D. TRX Row pronated grip 3 x 10-12 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 3 x 10-12 , 4010 Tempo 60
F. Goblet Squat 2 x 15 , 3010 Tempo 60
DAY 1
Week 1-2
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 2 x 8-10 , 3030 Tempo, 60
B. TRX Row neut. gr. 2 x 12-15 , 3010 Tempo, 60
C. Prone Cobra 2 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 2 x 12-15 , 3011 Tempo, 60
E TRX Pendulum Squat 2 x 20 , 3010 Tempo, 60
F. Trap 3 2 x 10-12 , 4010 Tempo, 60
DAY 2
Week 1 -2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A. Clean Grip Romanian Deadlift 2 x 12-15 , 3010 Tempo 60
B. DB L-Lat Raise 2 x 8-12 , 30X0 Tempo 60
C. TRX Hamstring Curl 2 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 2 x 12-15 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 2 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60