Chelsea Resch

Chelsea

Day1:

Compound Movement:
Deadlift
Hamstrings and Core Stability,

A1:KB Sumo Deadlift 2-3s Ecc
Sets:4 Reps:4-6(8) Weight:

A2:Side Lunge to Front Lunge to
ShoulderPress
Sets:4 Reps:8-10(12) Weight:

B1:Plank Alt Toe Touch
Sets:4 Reps:8-10(12)
Weight:

B2:Flip The Dog
Sets:4 Reps:8-10(12)
Weight:

C1:Dumbbell Bicep Curls
Sets:4 Reps:8-10(12) Weight


Day2:

Chest

A1: Dumbbell Chest Support Wide Rows
2s Hold at the Top
Sets:4 Reps:8-10
Weight:

A2: TRX Pull-ups Toes Up
Sets:4 Reps:8-10(12)
Weight:

B1:Incline Chest Press 2s Hold at the Bottom
Sets:4 Reps:8-10 (12) Weight:20lbs

B2:DB Lateral Raises 2-3s Ecc
Sets:4 Reps:10-12
Weight:8-10lbs

C1:TRX Deadman’s Row
Sets:4 Reps:8-10(12)
Weight:BDY


Day3: Program from Wednesday update

Quads and Glutes

A1:Heels up Front squat 2-3s Ecc
Sets:4 Reps:6-8(12) Weight:

A2:Jump Squats
Sets: Reps:10-12 Weight:

B1:Banded Split Stance Chest Press
Sets:4 Reps:10-12 per Side Weight:

B2:KB Plank Sliders
Sets:4 Reps:6-8(10)per side Weight:

C1:Hip Thrust 2-3s Ecc
Sets:4 Reps:8-10 Weight:95lbs

Day4:

Upper Back Focus, With Lower Core and Biceps

A1:Banded Lat Pulldowns
Sets:4 Reps:10-12(15) Weight:60-65lbs

A2:Dumbbell Bench Rows(Dual) 2s Hold Prone Position
Sets:4 Reps:10-12(15) Weight:

B1:Skaters
Sets:4 Time:60s Weight:

B2:Medicine Ball Slams
Sets:4 Time:60s Weight:

C1:Alt Bicep Curls
Sets:4 Reps:10-12(15) Weight:


Day5:

Upper Back Focus, With Lower Core and
Biceps

A1:Banded Lat Pulldowns
Sets:4 Reps:10-12(15) Weight:60-65lbs

A2:Dumbbell Bench Rows(Dual) 2s Hold Prone Position
Sets:4 Reps:10-12(15) Weight:

B1:Skaters
Sets:4 Time:60s Weight:

B2:Medicine Ball Slams
Sets:4 Time:60s Weight:

C1:Alt Bicep Curls
Sets:4 Reps:10-12(15) Weihght: