Girls Weight Training Program
This is a 5 Week program. We will be going through this program during our weekly conditionings. Feel free to complete any part of this program on your own as well on your off days.
When dealing with weights, select a resistance which challenges you, starts to fatigue you by the final rep but allows you to still be able to perform the movement with speed and explosively throughout the set.
Week 4
Bike Work
Sitting Bike Sprint (1 minute on/30 Seconds off. 3 Reps)
2. Core Workout
Do 3 sets of each exercise in a row for 30 SECS ON: 10 SECS OFF.
Side Plank
Single Leg Glute Bridges
Single Leg Hip Thrusts
3. Lower Body Workout
Do 3 sets of 7 reps for each exercise. Rest 30 seconds between each set.
Dumbbell Step Ups
Plate Pop Squats
Plate Walking Lunges
4. Upper Body Workout
Do 3 sets of 7 reps for each exercise. Rest 30 seconds between each set.
Dumbbell Tricep Press
Plate Tricep Dips
Dumbbell Seated Reverse Flyes