| Order | Sets | Reps/ Time | Weight | Change Weight |
|---|---|---|---|---|
| Rower | ||||
| 1 | 1 | 120 sec | ||
| Rower | ||||
| 1 | 1 | 120 sec | ||
| Back Squat (low) | ||||
| 1 | 3 | 6 | ||
| Child's pose active shldr (roller) | ||||
| 10 | 1 | 30 sec | ||
| Child's pose lat stretch | ||||
| 11 | 1 | 30 sec | ||
| Front Squat | ||||
| 1a | 5 | 3-Jun | ||
| Swiss ball wall squats | ||||
| 1a | 3 | 8-Dec | ||
| Thrusters (squat press) | ||||
| 1a | 4 | 30 sec | ||
| Goblet Box/Bench Squat | ||||
| 1a | 3 | 8-Dec | ||
| Swiss ball wall squats | ||||
| 1a | 3 | 8-Dec | ||
| Hex Bar Squat | ||||
| 1a | 3 | 8-Dec | ||
| Goblet Box/Bench Squat | ||||
| 1a | 3 | 8-Dec | ||
| Box/Bench Squat (parallel) | ||||
| 1a | 3 | 8 – 12 | ||
| Quadruped Rock Back | ||||
| 1a | 3 | 12 – 15 | ||
| Box/Bench Squat (parallel) | ||||
| 1a | 3 | 8-Dec | ||
| Counterbalance Squat | ||||
| 1a | 3 | 8-Dec | ||
| Goblet Box/Bench Squat | ||||
| 1a | 3 | 8-Dec | ||
| Goblet Box/Bench Squat | ||||
| 1a | 4 | 8 – 12 | ||
| Leg Extension Machine | ||||
| 1a | 3 | 8-Dec | ||
| Box/Bench Squat (parallel) | ||||
| 1a | 3 | 8 | ||
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 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).
- Picking up dumbbells, hold them in rack position - start with them in your hands by your side, then bend at your elbows to keep them in front of your shoulders.
- Take a squat position - feet shoulder-width apart - draw in pelvic floor and abdomen.
- Squat towards the ground, leaving dumbbells in the rack position, and on returning to a standing position, press weights above your head with palms facing each other.
- On your way down to the next squat, slowly bring the weights down to rack position by the time you are at the bottom.
New to the exercise - separate the movements by bringing the weights down to rack position before you descend into your squat.
- 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.