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

• 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