Strength prog 1
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Lat Pulldown |
3 | 10 | 18kg | |
Box Front Squat |
3 | 12 | 6kgs | Use Dumbell or Kettlebell hold under chin |
Dumbbell Chest Press |
2-3 | 12 | 12kgs | Use chest press/peck dec machine either lying or seated |
Lying Leg Curl (Hamstrings) |
2-3 | 10 | 10kgs | |
Overhead Tricep Extension |
2-3 | 10 | 15kgs | |
Fitball Rollouts (Wheelbarrow) |
2-3 | 12 |
Strength prog 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Seated Row’s |
3 | 10 | 20kgs | |
Leg Press |
3 | 12 | 40kgs | |
Barbell Shoulder Press |
2-3 | 8 | 5kgs | Machine shoulder press |
Barbell Elevated Hip Thruster |
2-3 | 10 | 10kgs | |
Standing Barbell Curl |
2-3 | 10 | 8kgs | Cable bicep curl |
Commando |
2-3 | 8p/s | BW |