Client (Program): ()
| Order | Exercise | Weight | Sets | Reps | Delete | Edit |
|---|---|---|---|---|---|---|
| 4b | Face Pull (cable) | 7.5 | 3 | 8 | ||
| 5a | Woodchop (horizontal) | 5.0 | 3 | 8 | ||
| 1a | Goblet Box/Bench Squat | 8 | 3 | 8 -12 | ||
| 1b | Lat Pulldown (v-bar) | 20 | 3 | 8 -12 | ||
| 2a | Hip Hinge | 8 | 3 | 8 -12 | ||
| 2b | Machine chest press | 15 | 3 | 8 -12 | ||
| 3a | Seated Cable Row | 15 | 3 | 8 -12 | ||
| 3b | Split Squat | BW | 3 | 8 -12 | ||
| 4a | Face Pull (cable) | 5.0 | 3 | 8 – 12 | ||
| 4b | Palloff Press | 3.75 | 3 | 8 -12 | ||
| 5a | Plank - front | BW | 3 | 45 sec | ||
| 5b | Reverse Crunch | BW | 3 | 8 -12 | ||
| 1a | Seated Cable Row | 10.0 | 3 | 8 | ||
| 1b | Double leg bridge | 5.0 | 3 | 10 | ||
| 2a | Seated cable chest press | 12.5 | 3 | 8 | ||
| 2b | Reverse Lunge | BW | 3 | 6 | ||
| 3a | Lat Pulldown (machine) | 12.5 | 3 | 8 | ||
| 3b | Lateral Lunge | BW | 3 | 6 | ||
| 4a | Face Pull (cable) | 5.0 | 3 | 8 | ||
| 4b | Tricep Pushdown | 7.5 | 3 | 8 | ||
| 5a | Back Extension | BW | 3 | 6 | ||
| 5b | Reverse Crunch | BW | 3 | 8 | ||
| 5c | Plank - side | BW | 3 | 15 sec | ||
| 5d | Vacuum | BW | 3 | 15 sec | ||
| 1 | Safety Bar Squat | 25.0 | 3 | 6 | ||
| 2 | Barbell Rack Pull (medium) | 20.0 | 3 | 6 | ||
| 3a | Seated Cable Row | 15.0 | 3 | 8 | ||
| 3b | Split Squat | 5.0 | 3 | 6 | ||
| 4a | Machine chest press | 15.0 | 3 | 8 | ||
| 4b | Reverse Lunge | 5.0 | 3 | 8 |
- 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.
- 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.
- 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 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.
- 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!
- 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.
- adjust the handles on a double cable machine to mid-chest height, put on single handles, and adjust the weight
- facing away from the machine, pick up both handles and bend your elbows behind you, so your hands are under your shoulders.
- in a standing position, lean forward and take a step forward with one foot, lifting the weights off the stack.
- press your hands away from you to complete the movement, then back to the beginning of the movement.
- 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.
- 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.
- 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 the cable height so it is above head height and attach the long angled handle (although you may prefer a flat bar) and the weight.
- Stand facing the cable machine, hands wide on the bar with palms down, bring the bar down and hold your elbows into your side.
- Adjust how far you are away from the cable machine so that the cable runs parallel to the machine when your hands are parallel to the floor.
- Keep your elbows against your side whilst you are doing this movement.
- Finish the rep with your elbows almost straight, then slowly bring your hands up and finish with elbows bent and still at your side.
- 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.
- 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.
- Use a rack at mid thigh level
- feet hips width apart, thighs touching bar, shoulders back and down, hands just outside legs - thumbs can touch thighs - unrack bar and take 2 paces back.
- pelvic floor and core on, hinge bar to the lowest level you can go whilst keeping a straight back. Feel your hamstrings lengthen under load.
- use your glutes to stand you back up 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.
- 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 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.