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I engage in strength training 5 times a week and cardiovascular exercise 5-6 times a week during competition preparation and 3 times a week when off-season. I incorporate a variety of exercise routines and keep my body guessing. I always warm-up and cool-down/stretch after my routine to sustain and increase my flexibility. The sample week of mine will look something like this.

1 Shoulders and Hamstrings

Prone leg curl 

4 x 15

Bent knee deadlift  4 x 15
Seated leg curls  4 x 15
Standing cable kickbacks  4 x 15

Dumbbell shoulder press 

4 x 10

Dumbbell shoulder lateral raise 

4 x 10
2 Biceps and Abs

Alternating dumbbell curl 

4 x 10-12 

Hanging leg raise  4 x 20
EZ –bar preacher curls  4 x 10-12
Weighted crunch on a stability ball   4 x 20

Concentration curl 

4 x 10

 Plank to pike on ball (as many as I can)

 
3 Glutes, Quads and Back

One-legged lunge on the bench 

3 x 15

Wide-stance leg press  3 x 15
Wall squat with stability ball   3 x 15
Assisted or non-assisted pull-ups (switching the grip and arm width)   

Cable lat pull down 

4 x 10

 Seated Cable row 

4 x 10
4 Triceps and Chest

Seated calf raises 

4 x 15

Overhead triceps extension  4 x 15
Walking push-ups on the bosu ball  3 x 20
Chair dips with legs on the bench  3 x 20

Close hand push-ups 

 

 

 
5 Calves and Abs

Seated calf raises 

4 x 15

One-leg standing dumbbell calf raises  4 x 15
Medicine ball tight body rotation  3 x 25
Stability ball plate crunch  4 x 25
Bicycle and one-legged plank hold   
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