| Order | Sets | Reps/ Time | Weight | Change Weight |
|---|---|---|---|---|
| Back Squat (high) | ||||
| 1 | 5 | 3-Jun | 40 | |
| Back Squat (high) | ||||
| 1 | 4 | 3-Jun | 45 | |
| Swiss ball wall squats | ||||
| 1 | 3 | 8 – 12 | BW | |
| Safety Bar Squat | ||||
| 1 | 3 | 6 | 25 | |
| Hex Bar Squat | ||||
| 1 | 3 | 6-Sep | 27.5 | |
| Lower body post-workout stretch | ||||
| 1 | 1 | 30 sec | BW | |
| Front Squat | ||||
| 1 | 4 | 6 | 40 | |
| Romanian Deadlift | ||||
| 1 | 3 | 8 | 40 | |
| Back Squat (high) | ||||
| 1 | 4 | 5 | 72.5 | |
| Calf static roller release | ||||
| 1 | 1 | 30 sec | 2.5 | |
| Hex Bar Squat | ||||
| 1 | 3 | 6 | 45 | |
| Back Squat (high) | ||||
| 1 | 4 | 5 | 45 | |
| Back Squat (low) | ||||
| 1 | 5 | 5 | 50 | |
| Goblet Squat (KB or DB) | ||||
| 1 | 5 | 6 | 8 | |
| Back Squat (high) | ||||
| 1 | 4 | 5 | 50 | |
| Back Squat (high) | ||||
| 1 | 4 | 6 | 30 | |
| Leg Press (pin loaded) | ||||
| 1 | 3 | 12 | 30 | |
| Back Squat (low) | ||||
| 1 | 3 | 6 | 60 | |
| Back Squat (high) | ||||
| 1 | 3 | 6 | 15 | |
| Back Squat (high) | ||||
| 1 | 3 | 8 | 25 | |
Complete the exercises in the order listed (e.g. 1, 2 etc.). If there are supersets/circuits (e.g. 1a, 1b, 1c etc.), complete the exercises for as many sets as shown in the Set count before moving on to the next group of exercises.
The number of times you conduct a particular exercise. Generally include at least one warm-up set with less weight/effort than the weight shown in the program.
For example, if you use the low row machine and your program weight is 20kg, you should complete 1 set using 15kg first. Or if you are squatting 100kgs, you may warm up as follows... 20, 40, 60, 80, and then your sets as shown in the program.
Reps - the number of times you do the movement, so if you squat five times in a row, the rep count is 5. If you find it hard in the last few sets to hit the rep count whilst maintaining the correct form, stop before your form breaks down.
Time - use a timer to do the exercise for the prescribed length of time. It is good that there are so many clocks in the gym.
Working weight - warm-up to your working weight - depending upon the exercise, do several sets lower than your working weight. Warm-up sets are in addition to sets shown in the program.
If you can't find the exact weight, go for the lighter weight.
BW - body weight. Over time you may progressively include weight, so use the 'Change Weight' column to record the new weight.
To increase your weight, please use the following protocol. If you complete the exercise for the total number of sets and reps, then attempt to complete an additional 2-3 reps on your last set. If you can complete the extra reps with good form, then at your next gym session, start on a weight that is 1 unit higher (depending upon the exercise). If you can complete the movement at a higher weight with good form but not to the number of reps, reduce the number of reps per set.
So, you may do 'low rows' at 15kg for 12, 12, 12, 12, then test and get to 15 reps... they were hard; however, you did them with good form. Next time you are in, you could start at 20kg and aim for five sets of 8 reps.
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- 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.
- 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.
Hold each pose for 30+ seconds (until you feel a release) and remember to keep breathing.
- 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).
1. use the rack, with hooks just above the knees. With feet hip-width apart, put your thighs on the bar, shoulders back and down, hands just outside legs - thumbs can touch thighs - hinge down to deadlift position.
2. straighten to lift the bar from the hooks, step backwards 1 step.
3. From the top position, brace your core and slightly soften your knees, then slide the bar towards the ground by pushing your bottom backwards whilst keeping your back straight, and stop at the position where you can't go deeper in the move without bending your back down or pushing your knees forwards.
4. squeeze your glutes to 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.
- 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.
- 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.
- 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.
- 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.
- 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.