| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3 | 12 | 12kgs | Use box or bench to set depth |
Body Weight Row |
3 | 10 | Use TRX or squat rack as shown |
|
Romanian Deadlift (RDL) |
3 | 12 | 16kgs | Use kettlebell for now, progress to bar when desired |
Push up |
3 | 10 | Incline with bench |
|
Lat Pulldown |
2-3 | 10 | 50kgs | Half kneeling lat pulldown on cable machine= one knee on cushion (opposite leg in front to arm being used), lean elbox on front knee, stretch out back hip flexor by leaning into the stretch |
Fitball Rollouts (Wheelbarrow) |
2-3 | 10 |
