UB pull/LB push
Start all weights, reps and sets a little lower to avoid bad muscle soreness in the beginning of training and increase as comfortable
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
2-4 | 8-12 | 14kgs | |
Body Weight Row |
2-4 | 8-12 | Can use the smith machine or bar (at approx chest height to start, lower bar to increase difficulty), can also use a TRX for this |
|
Lying Leg Curl (Hamstrings) |
2-3 | 8-12 | 18kgs | |
Seated Dumbbell Shoulder Press |
2-3 | 8-12 | 4kgs | |
Dumbbell Bicep Curl |
2-3 | 8-12 | 4kgs | |
Fitball Rollouts (Wheelbarrow) |
2-3 | 10-15 |
UB push/LB pull
If not sure about exercises, you should be able to find on google or ask one of the staff members floating around the gym
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
2-4 | 8-12 | 8kgs | Start with no weight - use the light bar on back (3 points of contact), before moving to bar in front (where weight would be), then use weight once comfortable with the movement |
Push up |
2-4 | 8-12 | Incline on bench, bar or step until comfortable to perform on floor |
|
Split Squat |
2-3 | 10-15 | 5kgs | Front foot elevated, have steady knees while performing this. Use forward lean (maintain straight back) for more glute focused, upright bodt for quad focus. |
Lat Pulldown |
2-3 | 10-15 | Level 4, or approx 25kgs | |
Parallel Bar Tricep Dips |
2-3 | 8-12 | Tricep dip on bench, bent knees for regressed, straight knees to increase difficulty |
|
Palov Press Variations |
2-3 | 8-12 | (actually spelt palloff press - google if you can't remember this one) |