Kirsty Hendey - Training Plan

DAY 1

Exercise | Reps | Sets

Sumo Deadlifts - 12 x 3 sets
Straight leg deadlift - 12 x 3 sets
Cable kick back - 14 x 3 sets
Barbell Glute bridge - 12 x 3 sets
Nordic curls - 12 x 3 sets
Frog reverse hypers - 20 x 3 sets

DAY 2

Exercise | Reps | Sets

Deadlifts - 10 x 4 sets
Lat pull down - 10 x 4 sets
Seated cable row - 10 x 4 sets
Barbell curl - 10 x 4 sets
Supinated bicep curls - 10 x 4 sets
Chin ups - 6 x 4 sets

DAY 3

Exercise | Reps | Sets

Push Ups - 12 x 3 sets
Barbell bench press - 12 x 3 sets
DB shoulder press - 12 x 3 sets
Leaning dumbbell lateral raise -12 x 3 sets
Tricep dips - 12 x 3 sets
Tricep straight bar pushdown - 12 x 3 sets

DAY 4

Exercise | 20 min | *AMRAP

50 pull ups or scale down to ring rows
21 thrusters
400m run
21 thrusters
800m run
50 pull ups or scale down to ring rows

*As many reps as possible

DAY 5

Exercise | 20 min | *AMRAP

2 min row for calories
400m run

*As many reps as possible

DAY 6

Exercise | 20 min | *AMRAP

10 cals on assault bike
10 kettlebell swings
10 air squats
10 press ups
10 plate to ground overhead
10 burpees
10 dumbbell snatches
10 cals on ski erg
10 d-ball over shoulder
10 deadlifts

*As many reps as possible

DAY 7

Rest or Yoga

Author: Kirsty Hendey

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