S&C #1
Exercise Sets Reps
Squats - BW 3 x 10
Calf Raises - WGT 3 x15
Glute Bridges 3 x 10
Hamstring Curls – Swiss Ball BW 3 x12
Forward Lunges 2 x 10 each leg
Plank 3 for 30-40secs
Ab Crunches 6 x 10
S&C #2
Exercise Sets Reps
Shoulder Taps in Press Up stance 3 x10
Bicep Curls – WGT 3 x 10
Side Bends - WGT 2 x 10 each side
Shoulder Press - WGT 3 x10
Dorsal Raise 3 x10
Side Plank 2 for 30secs each side
Ab Crunches 6 x10
S&C #3
Exercise Sets Reps
Side Squats - BW 2 x 15 each leg
Balance on 1 leg 3 x 30secs each leg
Glute Bridges 3 x15
Squat Jumps 3 x15
Single Leg Calf Raise - WGT 2 x15 each leg
Plank 3 45-60secs
Ab Crunches 5 x15
S&C #4
Exercise Sets Reps
Incline Press Ups – BW 3 15
Lateral Raise - WGT 3 15
Side Bends - WGT 2 15 each side
Upright Row - WGT 3 15
Tricep Dips - BW 3 15
Side Plank 2 45secs each side
Ab Crunches 5 15
BW = Bodyweight
WGT = Weights