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SENIOR STRENGTH &
CONDITIONING PROGRAM
WELCOME TO TRAINING
SENIOR STRENGTH & CONDITIONING PROGRAM
IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.
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Training
Exercise
Series
Reps
8
2
Jumping side to side (1m) then FH-BH with transfer forward
Exercise
Series
Reps
-
-
Upper Body
Exercise
Series
Reps
10
3
Push Up on the Bosu
Exercise
Series
Reps
8
3
Incline Dumbbells Fly
Exercise
Series
Reps
-
-
Core
Exercise
Series
Reps
10
3
Stability ball Jackknife + crunches Machine + Plank
Exercise
Series
Reps
-
5 min
Static Stretching
RECESS DAY
Recess day rest is also part of the training, take care!
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
Reps
10
3
Cable Lat pull leaning narrow grip
Exercise
Series
Reps
8
3
Dumbbells Row, Incline Prone
Exercise
Series
Reps
10
4
Dumbbell biceps Curl, Seated
Exercise
Series
Reps
15
2
Wrist wit Elastic
SENIOR STRENGTH &
CONDITIONING PROGRAM
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