West End Wednesday Lifting Class

Service Description

WARM UP 2 sets 10 each side of Banded rows Banded Rotations Reverse Lunge with knee lift High Plank Shoulder Taps PART 1 3 sets 1min of each. 30s Rest Between Exercises. 1min rest between sets 1a) DB Box Step Downs Left Leg* 1b) DB Box Step Downs Right Leg 1c) Barbell Floor Wipers * Start on top of the box. Touch and go with the opposite foot on the floor* PART 2 3 sets. Move from a through c as quick as possible. Rest 60s between sets. 2a) Cossacks for depth. x 16-20 reps 2b) S/A DB shoulder press in lunge stance x 12. Dumbbell is on opposite side to front leg. Back knee hovers off the floor. 2c) Reverse Nordics x 12 PART 3 3 Sets. Minimal rest. 3a) Side Bridge with Leg Lift x 15 each side. Bottom leg on bent knee for regression. 3b) Goblet Lateral Box Step Up x 12 3c) Dragon flags x 8 PART 4 3 Sets. Minimal Rest. 4a) Underhand Ring Rows x 12 4b) Ring Push Ups x 12 4c) Hanging Leg Raises at top of chin up x 10