Archive for the ‘strength training for women’ Category

2018-03-27 05.36.29

2018-03-22 21.39.372018-03-23 06.25.042018-03-26 06.12.10

People who want results and want to make their time at the gym count, that’s who.

Busy professionals and  business owners train here because they know they will not be wasting their time or money.

They don’t come here to socialize, they come here to work!

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

recline rope climbs x 5

jumping jacks x 50 reps

Adex club Gama casts x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Neuro-Grip plank  x maximum hold time

resistance band push ups x maximum reps (note–must be at least 20 reps)

 

 

 

general warm up (10 minutes)

Adex club alternating 1 hand front swings x 40 reps

Adex club 1 hand side clean & lateral pull over x 10/10 reps

resistance band  vertical pull a parts x 50 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/6/5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

elevated push ups x 20 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

resistance band  pull a parts x 100 reps

dislocates x 10 reps

Sanddune power steps x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work ( 1 round)

BTN sandbag squats x 20/15/10 reps

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds