| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3-4 | 8-12 | Or barbell back squat - whichever is most comfortable. Reps/sets will depend on working weight. |
|
Body Weight Row |
3-4 | 8-12 | Use a bar or a TRX for this |
|
Deadlift |
3-4 | 8-12 | 20kgs | Weight just a guide here, 20kgs will be bar only. Use this to find comfort in movement before progressing to heavier loads - if you have a problem here just see someone on the desk or on the floor to check your form |
Push up |
3-4 | 8-12 | Regress by using an incline such as a step. |
|
Bulgarian Squat |
2-4 | 10-12 | 5kgs | Forward lean for more glute specific exercise, upright for legs/quads |
Lat Pulldown |
2-4 | 8-12 | 40kgs | |
Fitball Rollouts (Wheelbarrow) |
2-4 | 10-15 | ||
Palov Press Variations |
2-4 | 8-12 | 30kgs | Can use a cable machine or bands here pending how weight feels |
