Ashley Wojtalewicz Workout Day 1

Dynamic Warm up
Frankensteins 2 x 6 steps Toe Touches 2 x 6 steps Quad Pulls 2 x 6 steps Knee to Chest 2 x 6 steps Hip Cradle 2 x 6 steps Salute 2 x 6 steps Side Lunge Squat 2 x 6 steps

Core Lifts
Bench Press DB Shoulder Press 10 x 65% 8x

2 minute Rest Between Each Set

8 x 70% 8x 6 x 75% 8x

Auxiliary Lifts
SB Press SB Flat DB Fly 10x Shoulder Combo Upright Row Body Dips Tricep Push Down 2 Way Raise 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x

Cool Down
Upper Body Static Stretch Lower Body Static Stretch
Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec

Ashley Wojtalewicz Workout Day 2

Dynamic Warm up
Frankensteins 2 x 6 steps Toe Touches 2 x 6 steps Quad Pulls 2 x 6 steps Knee to Chest 2 x 6 steps Hip Cradle 2 x 6 steps Salute 2 x 6 steps Side Lunge Squat 2 x 6 steps

Core Lifts
Parallel Squat Lat Pull Down 10 x 65% 8x

2 minute Rest Between Each Set

8 x 70% 8x 6 x 75% 8x

Auxiliary Lifts
Leg Curls Leg Extensions DB Rows Step Ups 4 Way Hip 4 Way Calf Biceps 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x

Cool Down
Upper Body Static Stretch Lower Body Static Stretch
Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec