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Exercises
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Back, Biceps and Core
No summary yet.
Published v1
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45m
8
Dec 7
Back, Biceps and Core
No summary yet.
Published v1
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45m
8
Dec 7
Back, Biceps and Core
No summary yet.
Published v1
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45m
8
Dec 7
Back, Chest and Cardio
No summary yet.
Published v1
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45m
5
Dec 7
Glutes, Quads and Hamstrings
No summary yet.
Published v1
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45m
4
Dec 7
Glutes, Hamstrings & Quads
No summary yet.
Published v1
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45m
4
Dec 7
Glutes, Quads and Hamstrings
No summary yet.
Published v1
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45m
4
Dec 7
Glutes, Hamstrings & Quads
No summary yet.
Published v1
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45m
4
Dec 7
Glutes, Quads and Hamstrings
No summary yet.
Published v1
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45m
4
Dec 7
Glutes, Hamstrings & Quads
No summary yet.
Published v1
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45m
4
Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
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Exercises
Bench Supported Dumbbell Row
Setup - Set an incline bench to a 30-45 degree angle - Place a dumbbell on either side of the bench so you can easily grab them when you begin - Position yourself on the bench with your chest supported against the inclined surface, ensuring that your, head, neck and spine are in a neutral position - Place your feet flat on the ground or use the tops of your feet for support - Grab the dumbbells with both hands Movement - Row the dumbbells upward towards your torso, driving your elbows straight back. Focus on keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement - Pause briefly at the top, maximising the contraction in your back muscles - Slowly lower the dumbbells back down to the starting positionFields Reps Weight
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Exercises
Lat Pulldowns
Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fullyFields Reps Weight
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Exercises
Banded Face Pulls
Setup - Anchor a resistance band to a sturdy object. The band should be positioned at eye level or slightly above - Stand facing the anchor with your feet shoulder width apart. Grab the end of the band with both hands, using an overhand grip - Take a few steps back to create resistance in the band Movement - Begin by pulling the band towards your face. As you pull, focus on driving your elbows outwards while keeping your hands close together in front of your face - At the same time, retract your shoulder blades - As you pull the band towards you, keep your elbows at shoulder height or slightly higher - Slowly return your arms to the starting position, allowing the band to stretch fullyFields Reps Weight
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Exercises
Seated Cable Wide Grip Row
Setup - Sit on seated cable row machine firmly placing your feet flat on the foot platform - Grab the wide grip attachment, ensuring your palms are facing forward and hands are wider than shoulder width Movement - Pull the bar directly to your chest, keeping your elbows flared out to your sides - Squeeze your shoulder blades together at the top of the movement - Slowly extend your arms back to the starting positionFields Reps Weight
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Exercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other armFields Reps Weight
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Exercises
Knee Tucks
Set Up - Sit down on a yoga mat and place your hands behind your back and knees bent in front of you Movement - Lift both knees towards your chest by bending your hips and bringing your thighs towards your torso - Extend your legs back out controlling the movement, keeping your feet off the groundFields Reps Weight
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Exercises
Bicycle Crunches
Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motionFields Reps Weight
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Exercises
Plank
Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight lineFields Reps Weight Time
Set 1