The Fitness Academy Athboy – Strength & Conditioning
Warm-up (No Measure)
Dislocates + Pull Aparts x 10 each
Squat Hold to Jefferson
Natural Leg Extensions x 6
Double Leg Glute Bridge x 6
*Complete 6 NLE and then immediately complete 6 DLGB.
Superset Me II
Bicep Curls x 8
a) Double Arm
b) Single Arm
*If you don’t have dumbbells, use a k’bell or be creative.
Tricep Dips x 8
**As above, you complete your curls and then immediately go into your dips.
BUY IN: 25 Push Ups
100 Single Arm Thrusters*
BUY OUT: 25 Push Ups
*Weight in one hand. You must complete thrusters in sets of 5 on each arm and the weight must be placed on the floor after every 10 reps.
**So, 5 on right, 5 on left……weight must rest on the floor, hand must come off the weight. The length of time is your decision.