Strength and Conditioning Week of Monday, 15 February 2016

Monday         

Warm up       

·         Dumbbell row           5-8 reps

·         Bench press strength focus           5-8 reps

·         Pull-down      10-12 reps

·         one arm shoulder press,     10-12 reps

Cardio           

Cool down & stretch           

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Tuesday        

Warm up       

·         Back Squat   3-8 reps

·         back extension       8-12 reps

·         lunge 8-12 reps

·         hanging knee raise             8-15 reps

Cardio           

Cool down & stretch           

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Wednesday  

·         Rest day       

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Thursday      

Warm up       

·         chin-up          5-8 reps

·         one arm dumbbell push press       5-8 reps

·         inverted row 10-12 reps

·         dumbbell bench press        10-12reps

Cardio           

Cool down & stretch           

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Friday

Warm up       

·         Deadlift          3-6 reps

·         good morning           8-12reps

·         walking lunges         8-12 reps

·         reverse crunch         8-15rep

Cardio           

Cool down & stretch           

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Saturday       

Rest day       

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Sunday         

Warm up       

·         Kettle bell deadlifts  40 Reps

·         Kettle bell swings     30 Reps

·         Kettle bell goblet squats     20 Reps

·         Kettle bell overhead press  10 Reps

Cardio           

Cool down & stretch