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Filly ATS

The document outlines a 4-week workout program with exercises divided into warmup, strength, and conditioning sections for each day. Week 1 Day 1 focuses on exercises like dumbbell bench press, ring rows, bicep curls, and wall sits. Week 1 Day 2 includes exercises like barbell Z press, incline dumbbell bench press, strict bar dips, and air bike. The workouts for Week 2 Days 3 and 4 continue with a variety of upper body pushing, pulling, and core exercises at different intensities and tempos.

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pao0112
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42 views4 pages

Filly ATS

The document outlines a 4-week workout program with exercises divided into warmup, strength, and conditioning sections for each day. Week 1 Day 1 focuses on exercises like dumbbell bench press, ring rows, bicep curls, and wall sits. Week 1 Day 2 includes exercises like barbell Z press, incline dumbbell bench press, strict bar dips, and air bike. The workouts for Week 2 Days 3 and 4 continue with a variety of upper body pushing, pulling, and core exercises at different intensities and tempos.

Uploaded by

pao0112
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Week 1 - Day 1

Warmup: 4 Sets - Focus on control of each movement - move slow and


deliberately.

• 6-8 Half Kneeling Bottom Up KB Press/arm


• rest 30sec
• 12 Lateral Band Walks
• rest 30sec
• 12 Scapular Push Ups on Elbows
• rest 60sec

A1) Dumbbell Bench Press


(semi supinated grip) 30X1
6-8reps
rest 60sec x 3

A2) Dual Dumbbell Prone Row


2111
6-8reps
rest 60sec x 3 sets

B1) Ring Row


2020 Tempo
Max Reps at the prescribed tempo
rest 60sec x 3

B2) Bicep curl


2020 Tempo
12 reps
Rest 60sec x 3

B3) Ring Plank


30-60sec
Unbroken
rest 60sec x 3

C) 5 Sets Not for Time


30sec Wall Sit
10 Push Ups @ 2111 tempo
10 mod wallballs
rest 60sec between sets
Week 1 - Day 2
Warmup: 4 Sets - Focus on control of each movement - move slow and
deliberately

• 6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo


• rest 30sec
• 12 Banded Monster Walks (forward and backward)
• rest 30sec
• 20sec Star Side Plank/side
• rest 60sec

A) Barbell Z Press
8,7,6,5
rest 2mins

B1) Incline Dumbbell Bench Press


Semi Supinated Grip 31X1
6-8reps
rest 60sec x 3 sets

B2) Strict Bar Dip


21X1
4-6reps
rest 60sec x 3 sets

B3) Single Arm Dumbbell Row


2112
6-8/arm
rest 60sec x 3 sets

C) Tricep extension
10-12 reps
Rest 60sec x 3 sets

D) Air bike
5-10 min
Week 2 - Day 3
Warmup: 4 Sets - Control of each movement is most important. Keep loads light
and really focus on feeling what small muscles are working for you.

• 40m Dual Kettlebell Rack Carry


• rest 30sec
• 20 Banded Clamshells/side
• rest 30sec
• 15 Scapular Push Ups
• rest 60sec

A1) Dumbbell Bench Press


(Semi-supinated grip) 30X1
6-8reps x 2 sets
4-6reps x 2 sets
rest 45sec

A2) Single Arm Dumbbell Row


2111
6-8reps/arm
rest 90sec x 4 sets

B1) Supinated Ring Row


21X2
6-10reps
rest 60sec x 3

B2) Forearm Plank


45sec unbroken (add load to your back if 45sec feels easy)
rest 60sec x 3

C) 4 Sets Not for Time


40sec Wall Sit
12 Diamond Push Ups @ 2111 tempo
12 Shoulder side rise/ arm
rest as needed between sets
Week 2- Day 4
Warmup: 4 Sets - Control of each movement is most important. Keep loads light and
really focus on feeling what small muscles are working for you.

• 6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo


• rest 30sec
• 14 Lateral Band Walks/side
• rest 30sec
• 30sec Dumbbell Side Plank/side
• rest 60sec

A) Barbell Z Press
7,6,5,4,4
rest 2mins

B1) Incline Dumbbell Bench Press


Semi Supinated Grip 30X0
6-8reps x 1 sets
5-6reps x 2 sets
rest 45sec between sets

B2) Parallette Push Up


2121
6-10reps
rest 45sec x 3 sets

B3) Dual Dumbbell Prone Row


31X1
6-8reps
rest 90sec x 3 sets

C) Pull ups
21x1
Max reps at tempo
Rest 90sec x 3 rounds

D) Air bike
5-10min

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