Aspyr Personal Training - Workout of the Day (WOD) - Monday 23rd July 2018

Warm Up:

Glute warm up

200m Row

Glute roll with hockey ball

10 x Mini band side/back glute activation

Neck warm up:

10 x Pigeon Stretch 5 sec holds

10 x Neck rotations

10 x Neck extensions

10 x Neck lateral rotation

10 x Neck flexions

Main Set:

10 x Reverse lunges

10 x Reverse lunges with weight

Sets = 3 / 30 secs between sets

10 x Side lunges

10 x Curtseys

10 x Side lunges with weight

10 x Curtseys with weight

Sets = 3 / 30 secs between sets

10 x Step down from bench

10 x Step rotations from bench

Sets = 3 / 30 secs between sets

10 x Is, Ys, Ts

10 x Bench rows

10 x Barbell rows

10 x TRX rows

Sets = 3 / 30 secs between sets

Core

10 x Sliding Legs

10 x Glute Bridge

30 sec mini-plank

Sets = 3 / 30 secs between sets

Stretch