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9 week workout plan - Sourceful

fitness, workout

Week 9 Workouts

Day 1 Day 2 Day 3 Day 4 Day 5

Warm Up Link Dynamic Warm Up or Warm Up in Place Dynamic Warm Up or Warm Up in Place Dynamic Warm Up or Warm Up in Place Warm Up Link

Complex 1 Workout 2 Workout 3 Workout 4 Complex 5

Timer Link: WORKOUT TIMER CLICK HERE Timer Link: WEEK 9 DAY 2 WORKOUT TIMER CLICK HERE Video Link: 30 Min Workout Timer Link: WEEK 9 DAY 4 WORKOUT TIMER CLICK HERE Timer Link: WORKOUT TIMER CLICK HERE

Do Complex 2x, 2min Rest Between Sets x Reps Exercises Sprints Sets x Reps Exercises Do Complex 2x, 2min Rest Between

Sets x Work/Rest Exercises 2 x 10 1A) Elevated Gluteham Raises Sets x Reps Exercises 2 x 8 1A) Single Leg Gluteham Raises (ea) Sets x Work/Rest Exercises

3x 20/10 Plyo Jack Push Ups 2 x 8 1B) Straight Leg Raises (ea) 3 x 6 Sprint 50 Yds, Walk Back as Rest 2 x 8 1B) Straight Leg Raises (ea) 3x 20/10 Plyo Jack Push Ups

2x Ea Leg 20/10 Single Leg Deadlfit Hop 2 x 10 1C) Hip Thrusts Rest: 90s Between Sets 2 x 8 1C) Donkey Kicks (ea) 2x Ea Leg 20/10 Single Leg Deadlfit Hop

3x 20/10 Plank Skaters 3 x 8 2) Hip Swings 3 x 8 2) Hip Swings 3x 20/10 Plank Skaters

2x Ea Leg 20/10 Fwd/Rev Lunge Combo 3 x 4 3) Single Arm Snatch (Ea Arm) 3 x 8 3) KB Push Press 2x Ea Leg 20/10 Fwd/Rev Lunge Combo

3x 20/10 Plank Tucks to Jumps 3 x 8 4) Bulgarian Squats (Ea Leg) 3 COMPLEXES 4) 10-Way Lunge Complex 3x 20/10 Plank Tucks to Jumps

Shuttle Runs 3 x 8 5) Single Leg RDL (Ea Leg) 3 x 8 5) Nordic Hamstring Curls Shuttle Runs

Sets x Reps Shuttle 2 x 8 6A) Decline Push Ups 2 x 8 6A) Wide Push Up Sets x Reps Shuttle

3 x 5 Run Down and Back 10yds 3x 2 x 8 6B) Push Ups 2 x 8 6B) Push Up 3 x 5 Run Down and Back 10yds 3 Times

Rest: 20s Between Shuttles 2 x 8 6C) Incline Push Ups 2 x 8 6C) Diamond Push Up Rest: 20s Between Shuttles

Rest: 2 Mins Between Sets 3 x 8 7) Bentover Row 3 x 8 7) Bentover Reverse Fly Rest: 2 Mins Between Sets

Touch ground when changing directions AB Video AB Video Touch ground when changing directions

Cool Down Yoga Video Link: 10 Min Abs Video Link: 10 Min Abs Cool Down Yoga

Video Link: Cool Down Click Here Work: Follow Video Work: Follow Video Video Link: Cool Down Click Here

Workout
Info
Tags Fitness, Workout
Type Google Sheet
Published 21/05/2020, 23:08:13

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