Ript
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Workout
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Exercises
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Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
--
45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
--
45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
4
Dec 7
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Exercises
Elevated Barbell Squats
Setup - Place a weight plate or specialised weight under your heels - Place the barbell across your upper traps. Stand with your feet shoulder width apart with your toes externally pointed outwards slightly. Place your heels securely on the elevated surface Movement - Begin the squat by bending your hips and knees at the same time. Sit your hips back and down towards the floor while keeping your chest up and your spine neutral - As you lower yourself, allow your knees to travel forward over your toes while keeping the weight on your heels or mid foot - Lower yourself until your thighs are parallel to the floor or slightly deeper - Press through your heels and the balls of your feet to extend your knees and hips back up to the starting positionFields Reps Weight
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Exercises
Leg Press
Setup - Sit down at leg press machine and adjust the seat so that your knees are at about a 90 degree angle when your feet are on the footplate - Place your feet shoulder width apart on the footplate and grasp the handles of the machine for support Movement - To begin the movement slowly bend your knees and allow the footplate to move towards your body - Continue lowering the weight until your knees form a 90 degree angle or slightly deeper - Press through your heels and the balls of your feet to rise back up to the starting positionFields Reps Weight
Set 1
Set 2
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Set 4
Exercises
Barbell Sumo Deadlifts
Setup - Place a loaded barbell on the ground in front of you. Ensure the barbell is centred - Stand with your feet wider than shoulder width apart, with your toes pointed outwards - Lower your hips so that your thighs are angled outward in line with your feet, keeping a neutral spine. Your knees should track in line with your toes and your shins should be vertical - Grip the barbell using a wide grip. Use mixed grip or overhand grip to do so - Engage your core and ensure that your spine stays neutral. Keep your shoulder blades retracted and chest up to help maintain a strong, stable position Movement - Push through your heels and begin to extend your hips and knees at the same time. Focus on keeping the bar as close to your body as possible - As you lift the bar extend your hips and knees until you are standing up fully - To return to the ground, initiate the movement by hinging your hips back, pushing all the weight to the backs of your heels. Your chest should lower simultaneously, and your knees should bend as the bar travels downwards - Lower the barbell until it lightly touches the floor, then reset your position before performing your next repFields Reps Weight
Set 1
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Exercises
Leg Extensions
Setup - Sit back onto the machine, adjust backrest so that your knees are aligned with the pivot point of the machine. Your knees should be at a 90 degree angle - Adjust the foot pad so that it sits comfortably just above your ankles Movement - Slowly extend your legs by straightening your knees to be fully extended - At the top of this movement squeeze and hold for 1-2 seconds and then begin to slowly lower your legs back down to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Calf Raises
Setup - Set a weight plate in front of you with a set of dumbbells - Position the balls of your feet on the edge of the plate, with your heels hanging off, so that you can drop your heels below the level of the platform while doing the movement. Your feet should be placed at about hip width apart - Hold the dumbbells in each hand. Hold onto support if necessary (e.g wall, railing) Movement - Begin the movement by pressing through the balls of your feet, lifting your heels as high as possible, and contracting your calf muscles at the top. Aim to squeeze your calves at the peak of the raise - At the top of the movement, your heels should be elevated as high as possible - Slowly lower your heels back down, allowing them to drop below the level of the platform for a deep stretch in the calvesFields Reps Weight
Set 1
Set 2