Client (Program): ()
| Order | Exercise | Weight | Sets | Reps | Delete | Edit |
|---|---|---|---|---|---|---|
| 5a | Reverse Crunch | BW | 3 | 8 | ||
| 5b | Straight arm plank with row (alternating) | BW | 3 | 8 | ||
| 5c | Vacuum | BW | 3 | 15 sec | ||
| 6 | Glute release (roller) | BW | 1 | 30 sec | ||
| 7 | Prone adductor release (roller) | BW | 1 | 30 sec | ||
| 9 | Thoracic mobilization (roller) | BW | 1 | 30 sec | ||
| 1a | Goblet Box/Bench Squat | 8 | 3 | 8 -12 | ||
| 1b | Lat Pulldown (v-bar) | 20 | 3 | 8 -12 | ||
| 2a | Machine chest press | 15.0 | 3 | 8 – 12 | ||
| 2b | Hip Hinge | 8.0 | 3 | 8 – 12 | ||
| 3a | Seated Cable Row | 15 | 3 | 8 -12 | ||
| 3b | Split Squat | BW | 3 | 8 -12 | ||
| 4a | Face Pull (cable) | 7.5 | 3 | 8 -12 | ||
| 4b | Palloff Press | 3.75 | 3 | 8 -12 | ||
| 5a | Plank - front | BW | 3 | 8 -12 | ||
| 5b | Reverse Crunch | BW | 3 | 8 -12 | ||
| 6a | Woodchop (horizontal) | 3.75 | 3 | |||
| 6b | Plank - front | BW | 3 | 30 sec |
- 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!
- Lay on your back with your legs flat and straight in front of you.
- Breathe out your tummy air.
- Engage your pelvic floor, brace your core and squeeze your belly button towards the floor - hold this braced position for the designated time.
- Don't hold your breath - shallow breath from the top of your lungs.
- 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.
- 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.
- 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.
- leaving your back foot on the ground, straighten your legs to stand tall (whilst keeping feet where they are).
- do each leg 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.
- 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!
- Attach a single handle to a cable machine and adjust the height so the handle is level with the bottom of your sternum (mid-torso).
- Stand perpendicular to the machine, holding handles with both hands, closest hand to the cable machine, taking the handle first, with the other hand over the top (don't interlace your fingers as you may hurt your knuckles), and whilst holding at mid-torso, step side-wards and away from the machine.
- Brace your core, push your hands forward and straighten your arms, creating a triangle from shoulder-shoulder to hands.
- While keeping your head neutral with your shoulders and hips facing forward, move your arms towards the machine to about 45 degrees and stop.
- Now move your arms away from the machine to about 45 degrees on the other side of your body.
- Continue with the required reps, then on the last rep, return your handles to your sternum, spin to face the other way and repeat on the other side.
- 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.