FITA-U Performance Centre – Semi-Private Training

 

Mobility & Activation

10 x Around The World Dislocates

15 x Thread The Needle Per Side

10 x Scarecrows

20 x Sharapova Per Side

10 x Double External Band Rotations

Warm Up Sets on Bench Press: 1 x 6, 2 x 4 (60 sec rest between sets approx)
Video Demo: https://youtu.be/NbmiSK-zZLw

Strength – A Series

A1): Bench Press (4 x 4 @ 30X0 tempo)

Video Demo: https://youtu.be/7EI-LurjPYw

A2): DB Neutral Grip Incline Press (4 x 12)

Video Demo: https://youtu.be/978hwW_A5cE

New Set Starts Every 2:45 min

Strength – B Series

B1): Bent Over Row (4 x 6 @ 30X0 tempo)

Video Demo: https://youtu.be/lMka9C_Hyek

B2): One Arm DB Row (4 x 12.12)

Video Demo: https://youtu.be/uYA6DrDNDZg

New Set Starts Every 2:45 min

Cool Down

Warm-up (No Measure)

Pecs – Wall Chest Stretch (45 sec per side)

Shoulders – Extension (45 sec per side)

Mid Back – Eagle Pose (45 sec per side)
Video Demo:

https://youtu.be/v2hGIkCMSow

https://youtu.be/3yG0ZxPYZdM