Client (Program): ()
| Order | Exercise | Weight | Sets | Reps | Delete | Edit |
|---|---|---|---|---|---|---|
| 1a | Goblet Box/Bench Squat | 15 | 3 | 8 -12 | ||
| 1b | Lat Pulldown (v-bar) | 30 | 3 | 8 -12 | ||
| 2a | Machine chest press | 20 | 3 | 8 -12 | ||
| 2b | Reverse Lunge | 10 | 3 | 8 -12 | ||
| 3a | Seated Cable Row | 20 | 3 | 8 -12 | ||
| 3b | Lateral Lunge | BW | 3 | 8 -12 | ||
| 4a | Face Pull (cable) | 5 | 3 | 8 -12 | ||
| 4b | Palloff Press | 3.75 | 3 | 8 -12 | ||
| 5a | Plank - front | BW | 3 | 45 sec | ||
| 5b | Plank - left side (L) | BW | 3 | 30 sec | ||
| 5b | Plank - right side (R) | BW | 3 | 30 sec | ||
| 1 | Hex Bar Squat | 45.0 | 3 | 6 | ||
| 2a | Seated Cable Row | 30.0 | 3 | 8 | ||
| 2b | Double leg bridge | 15.0 | 3 | 8 | ||
| 3a | Barbell Benchpress | 35.0 | 3 | 6 | ||
| 3b | Walking Lunge | 6.0 | 3 | 12 | ||
| 4a | Lat Pulldown (flat-bar) | 35.0 | 3 | 8 | ||
| 4b | Hip Hinge | 20.0 | 3 | 6 | ||
| 5a | Back Extension | BW | 3 | 5 | ||
| 5b | Reverse Crunch | BW | 3 | 8 | ||
| 5c | Plank - side | BW | 3 | 15 sec | ||
| 5d | High Plank Shoulder Taps. | BW | 3 | 10 | ||
| 1a | Lat Pulldown (v-bar) | 20.0 | 3 | 8 | ||
| 1b | Box/Bench Squat (parallel) | BW | 3 | 8 | ||
| 2a | DB Benchpress (incline 30°) | 4.00 | 3 | 8 | ||
| 2b | Hip Hinge | 6.0 | 8 | 8 | ||
| 3a | Seated Cable Row (v-grip neutral, narrow) | 15.0 | 3 | 8 | ||
| 3b | Reverse Lunge (supported) | BW | 3 | 8 | ||
| 1 | Back Squat (high) | 30.0 | 4 | 6 | ||
| 1a | Calf static roller release | BW | 1 | 30 sec |
- Adjust the knee pad so your heel can sit under your knee.
- Hold the v-grip slightly closer to you from the centre, and bring it down to sit on the bench.
- Keeping your core braced, bring the handle down and keep your elbows to the front and close to your side at the bottom, with your thumbs touching your chest.
- Slowly return to the starting position.
- adjust seat height and weight (if you are using vertical handles - neutral grip - your seat height may be need to go slightly lower than horizontal grips).
- if your machine has a foot pedal, use it to bring the bars forward from the resting position - take the weight with your hands, replace foot.
- place feet so that heels slightly further forward than your knees so that you can put pressure through the floor and brace your body agains the seat.
- push your hands forward and straighten arms - keep your shoulders on the chair.
- bending elbows to return weight to starting position, feeling the stretch across chest and between shoulder blades.
- From a standing position, take one leg backwards, bending the front and back legs so that our rear leg knee end up close to the ground, whilst the knee of the front leg end up over the toes.
- Your torso will be leaning forward slightly.
- Bring your back leg to a standing position by using the strength of both your front and back legs.
- You may want to alternate or do each leg for the number of reps.
- Sit close to the front of the bench so your feet are on the footplates, knees bent, pick up the handle and straighten your arms and back, set your core and push yourself back with a straight back along the bench.
- Set shoulders back and down, then drive elbows backwards to just past your midline. Finish with elbows squeezing towards each other.
- Keep a straight back whilst you control the weight back to the starting position.
- Starting from a squat stance, pick your right foot up and take it out to your side - about double your squat stance.
- Sit back into a squat as you bend your right leg into a squat.
- Keep your trailing leg - the left leg - straight.
- Push away from the ground with your right leg, and return to the centre.
- Go out the left side next. Alternate for the number of reps.
- Adjust cable machine to mid-sternum height, adjust weight.
- Stand with shoulder facing the machine, pick up handle and hold with both hands to mid sternum.
- Take a step away from the machine, taking the weight off the stack
- Stand with athletic stance - squat width feet, soft hips and knees.
- Tighten your core, glutes, shoulders back and down.
- Press perpendicular away from your mid-sternum - keep balanced, no leaning away or letting the cable swing back towards the machine - then return to sternum.
- Kneeling on a mat, place your elbows down on the floor and then extend one leg at a time so you are up on your toes (except your toes are pushed flat on the floor!), leaving your hips in the air.
- Draw in your pelvic floor, brace your core (belly button to spine), and ensure your back remains parallel to the ground.
Problems to avoid
- If you need to push your hips in the air or they drop towards the ground, put your knees on the ground and complete your plank.
Resting on Knees
1. set up with knees bent at 90 degrees behind you.
2. put your forearm on the ground (so resting on your elbow) and raise your body so you have a straight line down your body.
3. Squeeze your glutes so that you have a straight line down your front.
4. make sure shoulders are stacked.
Resting on Feet
Only different is that you need to keep a straight line over a longer distance - if you can't, build strength on your knee planks first.
Resting on Knees
1. set up with knees bent at 90 degrees behind you.
2. put your forearm on the ground (so resting on your elbow) and raise your body so you have a straight line down your body.
3. Squeeze your glutes so that you have a straight line down your front.
4. make sure shoulders are stacked.
Resting on Feet
Only different is that you need to keep a straight line over a longer distance - if you can't, build strength on your knee planks first.
- Sit close to the front of the bench so your feet are on the footplates, knees bent, pick up the handle and straighten your arms and back, set your core and push yourself back with a straight back along the bench.
- Set shoulders back and down, then drive elbows backwards to just past your midline. Finish with elbows squeezing towards each other.
- Keep a straight back whilst you control the weight back to the starting position.
- Place your towel on a mat, and sit with your bottom right at the end.
- Laying back, bring your heels in close to your bottom.
- Brace your core and use your glutes to drive your hips towards the roof.
- Do for your reps and hold the last rep for a longer pause.
Weight - carefully pick up a dumbbell, place it across your lap, and hold it in place with your hand (otherwise, it will roll and squash your face). For comfort, keep the weight on the leg side of your hip bones, pressing the weight away from you slightly when you lift your glutes towards the roof.
- Standing in a narrow squat stance, brace your core, step your right foot forward, and bend your back knee towards the ground and your front knee forward to it sits above your toes. Lean over slightly so you are balanced.
- Your step will be forward enough so that your front knee is comfortably over your forefoot, not too cramped or long.
- Drive forward to stand up, tap your foot on the way past the mid point and proceed to your next lunge forward.
- With the weight on the ground, squat down with a straight back to safely pick up the weight.
- Soften your knees slightly, then after drawing in to brace your core, push your hips backwards whilst bending over with the weights held like a pendulum. Don't feel like your arms are moving the weight away from you. You will feel your hamstrings lengthen and tighten. Keep your chest up as much as possible - resist bending over - and keep a straight back.
- Return to the standing position by squeezing your glutes. Stand tall and squeeze your glutes at the top. Avoid thrusting your hips past the centre line when standing tall.
Issues to address
- Hinges are not squats - your knees will want to keep bending towards a squat position to avoid your hamstrings tightening into an uncomfortable position, so you may say, "I don't feel these in my hamstrings". This is primarily because your knees have drifted forward during your hinge, and you are not pushing your bottom back far enough.
- Adjust height of arm so that it is just below your hinge line across the front of your hips remember the setting number for next time). The first time you will need follow step 2 and make adjustments to find the right height.
- Stand in the middle of the machine, lean over the pads, hold handles, move your feet into position on the back plates, make sure your calves are resting on the pads.
- Release the handles and lower your torso down, then - whilst keeping your knees straight - raise your torso using your glutes and back extensors to a plank position.
- Do not arch your back (no hyperextension).
- lay on your back
- bring knees towards your chest, as far as they can go
- hands across your chest
- think through your lower abs to bring your bottom off the ground without using your neck!
Resting on Knees
1. set up with knees bent at 90 degrees behind you.
2. put your forearm on the ground (so resting on your elbow) and raise your body so you have a straight line down your body.
3. Squeeze your glutes so that you have a straight line down your front.
4. make sure shoulders are stacked.
Resting on Feet
Only different is that you need to keep a straight line over a longer distance - if you can't, build strength on your knee planks first.
- high plank position. Brace core.
- widen feet to provide strong base
- tap opposite shoulder
- alternate hands
- aim is to keep hips flat and stable
- Adjust the knee pad so your heel can sit under your knee.
- Hold the v-grip slightly closer to you from the centre, and bring it down to sit on the bench.
- Keeping your core braced, bring the handle down and keep your elbows to the front and close to your side at the bottom, with your thumbs touching your chest.
- Slowly return to the starting position.
- Stand in front of a bench (or similar) with heels no further than 5cm in front of the front side of the bench and heels shoulder-width apart.
- Brace your core and lower (with control) your bottom onto the bench. Keep your legs and body engaged; do not relax your muscles.
- Stand back up to the starting position.
- Adjust the bench to 30 degrees and put your towel under your head section of the bench.
- Sit down and pick up the weights
- Lay back and bring the weights up to chest height.
- Press the dumbbells towards the ceiling, always keeping your wrists above your elbows.
- Lower your hands slowly to the bottom position.
- With the weight on the ground, squat down with a straight back to safely pick up the weight.
- Soften your knees slightly, then after drawing in to brace your core, push your hips backwards whilst bending over with the weights held like a pendulum. Don't feel like your arms are moving the weight away from you. You will feel your hamstrings lengthen and tighten. Keep your chest up as much as possible - resist bending over - and keep a straight back.
- Return to the standing position by squeezing your glutes. Stand tall and squeeze your glutes at the top. Avoid thrusting your hips past the centre line when standing tall.
Issues to address
- Hinges are not squats - your knees will want to keep bending towards a squat position to avoid your hamstrings tightening into an uncomfortable position, so you may say, "I don't feel these in my hamstrings". This is primarily because your knees have drifted forward during your hinge, and you are not pushing your bottom back far enough.
- Sit close to the front of the bench so your feet are on the footplates, knees bent, pick up the handle and straighten your arms and back, set your core and push yourself back with a straight back along the bench.
- Set shoulders back and down, then drive elbows backwards to just past your midline. Finish with elbows squeezing towards each other.
- Keep a straight back whilst you control the weight back to the starting position.
- Stand close to the support - bring the bench up to 45 degrees, or you may be holding onto a bar or resting your hands on a surface.
- Take one foot backwards, bend your front knee and try to bend your back knee towards the ground (don't bang it on the ground).
- Keep your front knee over your forefoot and hold the support as lightly as possible.
- Drive through your front foot to return to a standing position.
- Adjust squat rack hooks to just below shoulder height.
- Hold the bar outside shoulder width and put your head under it, resting the bar on your traps (upper back), squeeze the bar back and down into your traps and ensure it is not resting on your spine. Your feet should be under the bar, knees and hips slightly bent to allow this position.
- Brace your pelvic floor and core, stand to raise the bar from the hooks, then take 2 steps backwards.
- Position your heels shoulder width with toes slightly rotated outwards.
- Squat with control towards the floor - no dropping fast - ensuring feet are fully connected to the floor.
- Manage depth to keep your spine straight and keep strong abdominal pressure.
- Return to standing position.