DC Elite

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ATA Week 3 Additional work

Week 3 off day work
Running Rest
timed 1/2 mile runs x 3 same as it takes you to do the first 1/2 mile
Stage: athleticism and strength
exercise sets/reps rest notes
band pull aparts 3 x 12 overhand grip
1 leg hip thrust on bench 3 x 4-6 ea
db squat and curl 3 x 12 hold db’s low, both hands at the same time
cable triceps pushdowns 3 x 8-12 any attachments
 

Core

supermans 2 x 10 ea flat on ground, opposite hand opposite foot, no more than 3 inches off the ground
reverse dead bugs 2 x 8 ea pause for a 3 count at the end of each rep

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