PHASE 1 DAY 2

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 ROMANIAN DEADLIFT

REPS: 15

SETS: 4

REST: 30 Seconds

TEMPO: 2.0.1.0

CUES

  • Hold a dumbbell in each hand, stand with feet hip width apart, feet pointing straight, and shoulders back
  • Start the movement by breaking at the hips, keeping the knees soft, and slide the dumbbells down your legs
  • Ensure you keep your shoulders back as you perform the movement to maintain neutral spine
  • Once you've taken the dumbbells around mid shin, drive the hips forward while bringing the dumbbells back up to the starting position, and squeeze the glutes
  • Repeat
 

A2 KNEELING 2-ARM PRESS

REPS: 12

SETS: 4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Start by kneeling on the floor, ensuring both legs are 90 degree angles
  • Holding the dumbbells next to your ears (elbows pointing outwards), drive them above your head, fully extending the elbows, and join the dumbbells together at the top
  • Lower dumbbells back to starting position
  • Repeat
 

B1 DUMBBELL HIP THRUST

REPS: 15

SETS: 4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Sit on the floor infront of bench, couch or chair & lean back so your back is leaning on the object
  • Keep your knees bent, feet flat on the floor around shoulder width apart, and place dumbbell on your lap (on hips)
  • Looking straight ahead, keep your rib cage down & drive your hips up to the ceiling until you've reached a table top position
  • Squeeze your glutes at the top
  • Lower back to the floor
  • Repeat

*TIP: If you feel the exercise in your hamstrings more than your glutes, bring your feet closer to your bum

*TIP: Ensure you're keeping your ribcage down while you thrust

 

B2 DUMBBELL CLOSE GRIP CHEST PRESS

REPS: 12

SETS: 4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Lie on a bench or on the floor, holding a dumbbell in each hand next to your chest, elbows close to your body
  • Squeeze your upper back and create a slight arch
  • Push the dumbbells up (while ensuring your shoulders remain back) until your arms are completely extended
  • Lower dumbbells to either side of chest
  • Repeat
 

C1 DUMBBELL HEEL ELEVATED GLUTE BRIDGES

REPS: 20

SETS: 4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Lying on the floor on your back, place a dumbbell on your hips
  • Keep your knees bent and feet placed on the ground, around hip width apart
  • Holding the dumbbell on your hips, drive your hips up while squeezing your glutes
  • Lower back down to the floor ensuring your lower back touches the floor (no arching)

*TIP: If you feel the exercise in your hamstrings more than your glutes, bring your feet closer to your bum

*TIP: Ensure you're keeping your ribcage down while you thrust

 

C2 LYING REVERSE CRUNCH

REPS: 15

SETS: 4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Start by lying on your back, head on the floor
  • Lift your legs to a 90 degree angle
  • Place your hands behind your head, by your side, or holding a secure object (such as a pole) behind your head
  • Curl your legs into your chest while raising your hips off the floor
  • Lower your legs back to the start position
  • Repeat
 

YOUR PROGRAM: