4 Day Program

Exercise Plan

Prior to each workout follow your 4 Steps to Warm Up!  Start with foam rolling prior to continuing into the following workouts.  30-60 seconds per exercise or until you feel comfortable with recognizing the exercise or performing the movement.  That is the simple measure of a warm up… When you feel ready!

Flexibility Worksheet

  • Standing Anterior Deltoid and Elevator Scapula Stretch

    This is a bigger bang stretch. Standing in front of the wall place your hand on the wall with fingers up and bring opposite leg forward, whilst trying to remain neutral . Turn your head away and towards your underarm and feel the stretch through the neck/ trap region, through the shoulder and into the […]

  • Tfl and Internal Hip Rotator Test/ Stretch

    Lying on your back cross the bone on the outside of your ankle across the top (in the groove above) of the other knee. Turn over face down and see how high your bony point of the hip is away from the ground (the anterior superior illiac spine). This also will provide you with a […]

  • 4 Point Piriforma Stretch

    The Pirifomis can be difficult to stretch on your own as there needs to be a force on the upper leg bone (femur) back towards the posterior capsule of the hip. Therefore using the floor to put pressure back into the hip helps us do this.These instructions are for the picture on the right as […]

           

Stabilize the Stabilizing Joints!

You can perform all of these exercises if needed or try splitting them up as follows;

Perform this as a circuit of 1-2 sets of 10 reps (or 60 seconds) with no rest and a slow tempo of a 4/4 count up and down.

Day 1

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with your knees at 90 degree’s. Gently draw in your abdominals trying to make your belly button smile. Squeeze your glutes and drive your hips to the ceiling through your heels. Hold the contraction at the […]

Day 2

  • Lying Leg Lowers

    Starting Position- Begin lying supine with legs in a doorway, flex both hips and extend knees. Place one foot on wall with hip flexed and knee extended for slight stretch. The opposite hip is flexed with the knee extended for a slight stretch. Your hands should be placed with palms up by your side and […]

           

Mobilise the Movement Joints!

  • Mckenzie Press Up

    For many of us who sit during the day this exercise will take the pressure off of your discs and help lengthen the spine. Not a good exercise if in pain or if you have tight lower back muscles, as this is shortening them further as they are contracting! For those with rounded backs,  flexed […]

           

4 Day split

Legs – day 1: quads and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell front squat with heels elevated 3-4 6 42×0  2min
B1 Dumbbell Bulgarian split squat 3-4  6 each side 31×0 10 sec
B2 Dumbbell walking lunge 3-4 20 steps Dynamic 2min
 C1 Standing calve raise 3-4 12-15 reps 31×1 1min
Pressing – day 2: chest, shoulders and Abs.
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell incline 45 degree bench press 3-4 8-10  31×1 1min
B1  Dumbbell incline fly 30 degree 3-4 10-12 31×1 10 sec
B2  Dumbbell incline 30 degree press 3-4 8-10 31×1 2min
C1  Standing single   dumbbell press – bench support 3-4 6-8 31×1 10 sec
C2  Seated Poliquin side raise 3-4 8-10 31×1 2min
 D2  Swiss ball jack knife 3-4  10-12 31×1   1min

 

Pulling – day 3: back, hamstrings and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell deadlift 3-4 6  41×0 2min
B1  Chin – up shoulder width supinated 3-4 6 31×0 2min
 C1  Dorian row 3-4 6 31×1 10 sec
 C2  One arm dumbbell row 3-4 8 31×1 2min
 D1  Glute ham raise with Swiss ball 3-4 10-12 31×1 2min
 D2  Seated calve raise 3-4  20 rest/pause 31×1   1min
Arms – day 4: biceps, triceps and abs
Exercise Order Exercise Sets Reps Tempo Rest
A1 Preacher dumbbell curl 3-4 6-8  41×1 1min
A2  Parallel dip 3-4 10-12 31×1 10 sec
B1  Dumbbell hammer spider curl 3-4 8-10 31×1 2min
B2  Close grip skull crusher 3-4 6-8 31×1 10 sec
C1  Barbell wrist curls seated 3-4 10-12 31×1 1min
  D1  Hanging leg raise  3-4  10-12 31×1   1min