Client (Program): ()
| Order | Exercise | Weight | Sets | Reps | Delete | Edit |
|---|---|---|---|---|---|---|
| 1a | Hex Bar Squat | 3 | 8-Dec | |||
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | |||
| 1a | Box/Bench Squat (parallel) | 3 | 8 – 12 | |||
| 1a | Quadruped Rock Back | 3 | 12 – 15 | |||
| 1a | Box/Bench Squat (parallel) | 3 | 8-Dec | |||
| 1a | Counterbalance Squat | 3 | 8-Dec | |||
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | |||
| 1a | Goblet Box/Bench Squat | 4 | 8 – 12 | |||
| 1a | Leg Extension Machine | 3 | 8-Dec | |||
| 1a | Box/Bench Squat (parallel) | 3 | 8 | |||
| 1a | Goblet Box/Bench Squat | 10 | 3 | 8 | ||
| 1a | Calf static roller release | 1 | 30 sec | |||
| 1a | Back Squat (high) | 4 | 5 | |||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1a | Seated Cable Row | 3 | 8 | |||
| 1a | Seated Cable Row | 3 | 8 | |||
| 1a | Seated Cable Row | 3 | 8 | |||
| 1a | Seated Cable Row | 3 | 8 | |||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1a | Lat Pulldown (machine) | 3 | 8 | |||
| 1a | Lat Pulldown (v-bar) | 3 | 8 | |||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1a | Lat Pulldown (v-bar) | 3 | 8 | |||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1a | Box/Bench Squat (parallel) | 3 | 8 | |||
| 1a | Box/Bench Squat (parallel) | 3 | 8 | |||
| 1a | Lat Pulldown (v-bar) | 3 | 10 | |||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1a | Front Squat | 3 | 8 | |||
| 1a | Lat Pulldown (v-bar) | 3 | 8 |
- 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.
- on all fours, with wrists under shoulders and knees under hips
- push bottom back towards your feet and squeeze your glutes to move back into 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.
- 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 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.
1. stand with feet shoulder width apart.
2. with core on, squat down slowly whilst keeping your core and leg muscles engaged.
3. drive through mid foot/heel back to standing position - ensure you fully extend hips (glute squeeze at the top) and knees.
- 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.
- 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.
- 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.
- 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.
1. stand with feet shoulder width apart.
2. with core on, squat down slowly whilst keeping your core and leg muscles engaged.
3. drive through mid foot/heel back to standing position - ensure you fully extend hips (glute squeeze at the top) and knees.
- Adjust seat height.
- Adjust weight
- hold handles at the same width
- lean chest on the pad
- pull down elbows to the side for a count of 1
- return to start by extending arms for a count of three; finish when arms are straight.
- 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.
1. stand with feet shoulder width apart.
2. with core on, squat down slowly whilst keeping your core and leg muscles engaged.
3. drive through mid foot/heel back to standing position - ensure you fully extend hips (glute squeeze at the top) and knees.
- 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.
1. stand with feet shoulder width apart.
2. with core on, squat down slowly whilst keeping your core and leg muscles engaged.
3. drive through mid foot/heel back to standing position - ensure you fully extend hips (glute squeeze at the top) and knees.
- 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.
- 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 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.
1. stand with feet shoulder width apart.
2. with core on, squat down slowly whilst keeping your core and leg muscles engaged.
3. drive through mid foot/heel back to standing position - ensure you fully extend hips (glute squeeze at the top) and knees.
- adjust height of rack so that you can squat the bar from the hooks.
- hold the bar using the grip that allows you to safely hold the bar above your clavical and on your front delts.
- drive your elbows upwards and squat the bar out of the rack.
- take 2 steps backwards, feet shoulder width apart, brace core and take a breath.
- squat down with a chest up position, controlling your movement downwards (only so far that your back stays straight).
- drive your self back to the starting position - making sure weight is balanced across your feet (if too far forward, try a drill lifting your toes up).
- 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.