Fundamentals program - Jamie
08/09/2025whole body program
start with the 6 stretches
move to power warm-up
followed by strength exercises
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Adductor Rock Back |
3 | warm up stretch exercise - hold for 5 seconds then swap sides |
||
90 90 |
3 | warm up hip stretch exercise - hold for 5 seconds then swap sides |
||
spiderman rotation |
3 | warm up stretch exercise - - hold for 5 seconds then swap sides |
||
Blackbirds |
3 | warm up stretch exercise - remember face down chest above ground/keep arms and legs above ground. |
||
Deadbug |
3 | warm up stretch exercise -alternating sides |
||
Bridge and Variations |
3 | glute bridge - hold for 5 seconds |
||
Barbell Squat |
3 | 8 | ||
Chin Up Variations |
3 | 8 | band assisted chin ups |
|
Dumbbell Romanian Deadlift (RDL) |
3 | 10 | using dumbbells |
|
Correct Push Up Tips |
3 | 8 | Using a barbell - set up at knee height |
|
Prone Row |
3 | 8 | Using flat high bench and barbell |
|
Fitball Rollouts (Wheelbarrow) |
3 | 8 | place arms on fitball, keeping back straight roll it out to full extension |