PHASE 1 DAY 1

INFORMATION AND INSTRUCTIONS

  • Each exercise has a breakdown of the movement (cues) as well as video demonstrations for you to follow
  • Once you've completed your warm up, perform A series exercises with allocated reps back to back. Take allocated rest period, and repeat for allocated sets before moving on to B series
  • What does Tempo mean?

A tempo is the speed at which the lift occurs. For example, 1.0.1.0 when performing a squat would be:

The first number "1" is the amount of seconds you would take in the "eccentric" (lowering) phase of the movement.

The second number "0" is the amount of seconds you would take in the middle of the "eccentric" (lowering) and "concentric" (lifting) phase.

The third number "1" is the amount of seconds you would take in the "concentric" (lifting) phase of the movement.

The fourth number "0" is the amount of seconds you would take at the top of the lift before repeating.

WARM UP

EXERCISES

A1. The Worlds Greatest Stretch: 2 Sets x 8 Each Side

A2. Hamstring Walkouts: 2 Sets x 8 Reps

A3. Glute Bridges: 2 x 20 Reps

A4. High Plank: 2 x 30Sec

 

A1 DUMBBELL SQUAT TO BENCH

REPS: 15

SETS: 4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Grab your dumbbell & stand infront of your bench
  • Place feet shoulder width apart with your toes turned out (slightly off centre)
  • Holding the dumbbell on your chest
  • Squat down, driving the knees outwards, until you feel the bench
  • Once you lightly touch the bench, squat back up
  • Repeat
 

A2 DUMBBELL BENT OVER ROW

REPS: 12

SETS: 4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Grab a dumbbell in each hand
  • Start by standing tall, pulling your shoulders back
  • With a slight bend in the knees, push your hip back until the dumbbells are inline with your knees
  • Staying bent over, pull the dumbbells to the side of your chest while you drive your elbows back
  • Squeeze your back
  • Lower the dumbbells back to the knees
  • Repeat
 

B1 DUMBBELL SPLIT SQUAT

REPS: 10 EACH SIDE

SETS: 4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Stand with one foot in front of the other around hip-width apart.
  • Firmly plant your front foot on the floor while you elevate your heel on the back foot (so you're standing on the ball of your foot).
  • Keeping your chest upright, lower your back knee with control until it gently touches the floor.
  • To return to the top position, push through the middle of the front foot and the toe of the rear foot , keeping the head and chest up.
  • Repeat.
 

B2 BANDED FACE PULLS

REPS: 20

SETS: 4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Tie a light resistance band around a secure spot
  • Hold the band and extend your arms (there should be tension on the band)
  • Pull the band until your hands are next to your ears, elbows driving out to the side
  • Squeeze your back
  • Slowly extend your arms returning to the start position
  • Repeat
 

C1 BODYWEIGHT LEG EXTENSION

REPS: 15

SETS: 4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Place your heels on a wall while keeping the balls of your feet on the floor
  • Place your palms on the floor and lift your hips to the ceiling (body should be in an upside down V position)
  • Drop your knees towards the floor, finishing just above the floor
  • Extend your legs, returning to the starting position
  • Repeat
 

C2 DEADBUG LEGS ONLY

REPS: 15 EACH LEG

SETS: 4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Lie down with head and back on floor
  • Lift your legs in the air with the knees at a 90 degree angle
  • Place your hands behind your head and crunch up keeping your rib cage down
  • Holding the crunch position, outstretch one leg forward towards the floor
  • Alternate leg & repeat
 

YOUR PROGRAM: