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ATA Week 4

Week 4 off day work
Running Rest
timed mile and a 1/2
Stage: athleticism and strength
exercise sets/reps rest notes
shoulder raise series 2 x 10 each spot no more than 3 lbs
squat jumps (power jumps) 5 x 5 reset in between reps
db curls 3 x 12 hold db’s low, both hands at the same time
cable triceps pushdowns 3 x 8-12 any attachments
1 leg hip thrusts 3 x 4-6 ea

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