Tony Aly

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. BB/Dowel 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. Garhammer Raise, flat 3 x 12-15 , 3010 Tempo 60

WEEK 3-4
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 4 x 6-8 , 3030 Tempo 30
A2. DB B/O Row, pronated 4 x 6-8 , 3010 Tempo 30
B1. Snatch-grip RDL 4 x 6-8 , 3010 Tempo 45
B2. Single arm DB OH Press, supported 4 x 6-8 , 4010 Tempo 45
C1. Side Bridge, intermediate 3 x 10-15 , 2012 Tempo 45
C2. Trap 3, incline prone on bench 3 x 8-10 , 4010 Tempo 45


DAY 2


Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A1. DB Suitcase Squat 4 x 8-10 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 4 x 8-10 , 30X0 Tempo 60
B1. BB/Dowel Good Morning 4 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 4 x 10-12 , 4010 Tempo 60
C1. Side Bridge, intermediate 3 x 10-12 , 4010 Tempo 60
C2. Trap 3 3 x 20 , 3010 Tempo 60