| Order | Exercise | Sets | Reps/ Time | Weight | Change Weight |
|---|---|---|---|---|---|
| 1a | Goblet Box/Bench Squat | 3 | 8 | 8 | |
| 1a | Calf static roller release | 1 | 30 sec | BW | |
| 1a | Back Squat (high) | 4 | 5 | 30 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 5 | |
| 1a | Lat Pulldown (machine) | 3 | 8 | 15 | |
| 1a | Lat Pulldown (v-bar) | 3 | 8 | 20 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 8 | |
| 1a | Lat Pulldown (v-bar) | 3 | 8 | 20 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 8 | |
| 1a | Box/Bench Squat (parallel) | 3 | 8 | 8 | |
| 1a | Box/Bench Squat (parallel) | 3 | 8 | BW | |
| 1a | Lat Pulldown (v-bar) | 3 | 10 | 40 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 8 | |
| 1a | Front Squat | 3 | 8 | BW | |
| 1a | Lat Pulldown (v-bar) | 3 | 8 | 20 |
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.
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.
- 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.
- 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. 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 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.
- 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.
- 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.
- 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.
- 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.
- 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).
- 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.