| Order | Sets | Reps/ Time | Weight | Change Weight |
|---|---|---|---|---|
| Foot Taps | ||||
| 6b | 3 | 10 | BW | |
| Tricep Pushdown (cable) | ||||
| 6b | 3 | 8 | 10 | |
| Reverse Crunch | ||||
| 6c | 3 | 10 | BW | |
| Reverse Crunch | ||||
| 6c | 4 | 8 | BW | |
| Vacuum | ||||
| 6c | 3 | 15 sec | BW | |
| Lateral (side) raises (dumbbells) | ||||
| 6c | 3 | 12 | 3 | |
| Plank - side | ||||
| 6d | 4 | 30 sec | BW | |
| Prone adductor release (roller) | ||||
| 7 | 1 | 30 sec | BW | |
| Plank - left side (L) | ||||
| 7a | 3 | 30 sec | BW | |
| Squat to Row (cable machine) | ||||
| 7a | 3 | 8 – 12 | 10 | |
| Palloff Press | ||||
| 7a | 3 | 8 | 5 | |
| Plank - right side (R) | ||||
| 7b | 3 | 30 sec | BW | |
| Bicep Curls (db) | ||||
| 7b | 3 | 8 | 5 | |
| Swiss ball pike pass | ||||
| 8 | 3 | 8 – 12 | BW | |
| Double leg bridge | ||||
| 8a | 3 | 8 | BW | |
| Leg Passing | ||||
| 8b | 3 | 12 | BW | |
| Plank - side | ||||
| 8c | 3 | 15 sec | BW | |
| Thoracic mobilization (roller) | ||||
| 9 | 1 | 30 sec | BW | |
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.
.
1. laying on your back, bring feet towards your bottom (knees in the air).
2. flatten your lower back on the floor - you need to keep your lower back on the floor throughout this movement.
3. brace core, bring one knee towards your head, cross your hip line.
4. return your foot to the ground before you swap and bring up the other foot towards your head... alternate for the set 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.
- 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
- 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.
Whilst standing, hold dumbbells at your side
Keeping arms straight, raise the back of your hand away from your body to a horizontal position.
Control the dumbbells back to the starting position.
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.
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.
Set cable machine to bottom of column, clip on two fabric handles, and adjust weight
Walk out backwards with arms straight
Whilst keeping arms straight and facing the lower point where cable is coming from, squat down (and keep heels on the ground), leaning forward with a straight back.
Return to standing position and 'row' by bringing your elbows to be in line with the torso.
- 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.
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.
- Pick up the dumbbells safely and hold them to your side. Stand with your feet shoulders width apart.
- Brace your core and rotate your hands so your palms are facing forward. Set your shoulders so your shoulder blades are back and down.
- Leaving your elbows tucked to your side, bring your hands up and squeeze your bicep at the top.
- Return the weights slowly 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.
1. laying on your back, bring feet towards your bottom (knees in the air).
2. flatten your lower back on the floor - you need to keep your lower back on the floor throughout this movement.
3. brace core, bring one knee towards your head, cross your hip line.
4. as you return your foot to the ground, bring up the other foot towards your head... alternate for the set number of reps.
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.