Client (Program): ()
| Order | Exercise | Weight | Sets | Reps | Delete | Edit |
|---|---|---|---|---|---|---|
| 1a | Box/Bench Squat (parallel) | 3 | 10 | |||
| 1a | Goblet Squat (KB or DB) | 3 | 10 | |||
| 1a | Seated Cable Row (v-grip neutral, narrow) | 3 | 10 | |||
| 1b | DB Benchpress (flat) | 3 | 8 – 12 | |||
| 1b | Swiss ball shoulder raised glute bridge | 3 | 8-Dec | |||
| 1b | Sprints (outdoors) | 4 | 15 sec | |||
| 1b | Lat Pulldown (v-bar) | 3 | 8-Dec | |||
| 1b | Swiss ball shoulder raised glute bridge | 3 | 8-Dec | |||
| 1b | Glute Bridge (double leg) | 3 | 8 – 12 | |||
| 1b | Lat Pulldown (v-bar) | 3 | 8-Dec | |||
| 1b | Lat Pulldown (v-bar) | 3 | 8 – 12 | |||
| 1b | Glute Bridge (double leg) | 3 | 12 – 15 | |||
| 1b | Lat Pulldown (v-bar) | 3 | 8-Dec | |||
| 1b | Seated Cable Row | 3 | 8-Dec | |||
| 1b | Lat Pulldown (flat-bar) | 3 | 8-Dec | |||
| 1b | Bicep Curl (bar) | 3 | 8-Dec | |||
| 1b | Lat Pulldown (flat-bar) | 3 | 8 | |||
| 1b | Seated Cable Row | 3 | 8 | |||
| 1b | Outside calf release | 1 | 30 sec | |||
| 1b | Lat Pulldown (flat-bar) | 3 | 8 | |||
| 1b | Double KB Front Squat | 3 | 8 | |||
| 1b | Double leg bridge | 3 | 10 | |||
| 1b | Double leg bridge | 3 | 8 | |||
| 1b | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1b | Box/Bench Squat (high) | 3 | 8 | |||
| 1b | Lat Pulldown (v-bar) | 3 | 8 | |||
| 1b | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1b | Goblet Squat (KB or DB) | 3 | 8 | |||
| 1b | Lat Pulldown (v-bar) | 3 | 8 | |||
| 1b | Goblet Squat (KB or DB) | 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.
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.
Ease into these.
Preferably up a slight incline.
If flat surface, go only 80% to avoid hamstring injury.
Walk back to the starting point.
- 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. lay on your back and bring your knees up and heels close to your bottom.
2. drive up with your glutes whilst keeping your pelvis parallel to the ground.
3. slowly return to the ground.
- 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 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. lay on your back and bring your knees up and heels close to your bottom.
2. drive up with your glutes whilst keeping your pelvis parallel to the ground.
3. slowly return to the ground.
- 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.
- 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. hold the pair of kettlebells in the rack position. WARNING - be careful of watches or item around your wrists/forearms.
2. core on, squat to parallel, then return to start.
3. unrack kettlebells and return to the floor
- 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.
- 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.
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.
1. stand with feet shoulder width apart, with heels about 5cm out from the box/bench.
2. with core on, sit back and sit on or touch the bench whilst keeping your leg muscles engaged - try not to relax.
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.
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.