Day 1 program
16/09/2020add rep method-
perform the initial session
2 sets 10 reps for 2 sessions
then do 1 extra set on session 3.
Then go to 3 sets of 8 2 sessions
and then go to the sets below- it will take 15 sessions to get your form in order so take slow.
1 session as normal adding a rep each session
The second session ie above monday/ wednesday perform
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
4 | 5,6,7,8 | Bar is 20 | A1 Wednesday do 3 sets only with a 3 second pause in the middle of each rep- take 10% off the bar Friday- do 3 sets only week 1 9 reps, then 10 week 2 etc 11-12 |
Correct Squat [Tutorial] |
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Breathing Squats to Mobilise |
look at this to learn |
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Lying Leg Curl (Hamstrings) |
A2 |
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Correct Push Up Tips |
B1 |
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Parallel Fighters Chin Up with 2 sec hold |
B2 |
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Chin Up Variations |
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Incline Press |
C1- on machine |
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Seated Row’s |
long limbs
22/10/2020next program- same method as above
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Split Squat |
A1- Barbell- front foot elevated |
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Romanian Deadlift (RDL) |
A2 with dumbells and toes up |
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Dumbbell Chest Press |
B1. dumbell bench |
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Prone Row |
B2 with dumbells |
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1/2 knealing press |
C1. Overhead shoulder press |
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Lat Pulldown |
C2. 1 arm only |
warm ups
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
spiderman rotation |
add in prayer squat and see tutorials |
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Long Adductors Stretch |
adductor rockbacks |
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Hover (with variations) |
side hover |
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Bridge and Variations |
leg lift |
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Blackbirds |
and birddogs- see on you tube |
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curl up |