Warm up
15/11/2018Lower back health care
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Mckenzie Press Up |
1 | 10 | ||
5 way shoulder warm up [tutorial] |
1 | 5 and 5 | 5 side lying open reach |
|
Hip Stability Side Clams |
1 | 15-20 | Side lying clams |
|
Bridge and Variations |
1 | 10-15 | Bridge |
Full body Workout
15/11/2018Full body program can be done 2-3 times a week with at least a days rest in between
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
2-3 | 10-12 | 8kg | A1. Kettle bell goblet squat |
Lying Leg Curl (Hamstrings) |
2-3 | 8-10 | 23kg | A2. Lying hamstring curl (leg curl) |
Band Pull-Apart Variations with Tutorial |
2-3 | 10-15 | Red band | B1. Band pull apart |
Chin Up Variations |
2-3 | 10-12 | 65kg | B2. Neutral grip chin up |
Dumbbell Pullover Options |
2-3 | 10-12 | 6kg | B3. Dumbbell pullover flat bench |
Palov Press Variations |
2-3 | 8-12 | 30kg | C1. 1/2 kneeling palov press |
Seated Row’s |
2-3 | 10-12 | Plate 4 | C2. 2 arm cable seated row machine |
Standing Calve Raise |
2-3 | 10-15 | 18kg | D1. Calf raise machine |
Dumbbell Bicep Curl |
2-3 | 10-12 | 5kg | D2. Standing bicep curl |
Barbell Skull Crusher |
2-3 | 10-2 | EZ | D3. EZ Bar skull crushe (squiggly bar 8.5kg) |