PHASE 1 DAY 3

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 SUMO SQUAT

REPS: 15

SETS: 3-4

REST: 30 Seconds

TEMPO: 2.0.1.0

CUES

  • Feet in a wide stance
  • Toes pointed slightly outwards
  • Squat down, pushing the knees out in the same direction as the toes
  • Squat up to start position
  • Repeat
 

A2 DUMBBELL SINGLE ARM BENT OVER ROW

REPS: 12 EACH

SETS: 3-4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight.
  • Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips.
  • Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor.
  • Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards.
  • Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.
  • Lower the dumbbell to your starting position
  • Repeat
 

B1 DUMBBELL ALTERNATING LUNGE

REPS: 10 EACH

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Stand upright and look straight ahead
  • Step forward in to a lunge position
  • Pushing back up to starting position
  • Swap legs
  • Repeat
 

B2 INCLINE PUSH UPS

REPS: 12

SETS: 3-4

REST: 60 Seconds

TEMPO: 1.0.1.0

CUES

  • Kneel infront of bench or step and place your hands around shoulder width apart on the object
  • Ensure your shoulders and inline with your wrists
  • Lower your upper body down until your chest comes just above the bench or step (ensuring your elbows are slightly tucked in)
  • Push yourself back to the starting position
  • Repeat
 

C1 STANDING DUMBBELL ARNOLD PRESS

REPS: 15

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Hold a dumbbell in each hand with your arm bent, as in the top of a biceps curl, so your palms are facing you.
  • Now, instead of pushing straight up, spread your arms to each side laterally, then press your arms up and twist your hands so your palms face forwards making sure to completely extend your arms
  • Lower the dumbbells with your palms facing forwards until the dumbbells reach your ears and then twist your hands so your palms are facing you
  • Repeat
 

C2 HIGH PLANK HOLD

REPS: 45 SEC

SETS: 3-4

REST: 45 Seconds

TEMPO: NILL

CUES

  • Start on all fours on the floor with hands placed directly under shoulders, and knees bent and placed directly under hips
  • Step one leg back at a time to come into high plank position on palms, actively squeezing your glutes
  • Hold for 45 seconds
 

YOUR PROGRAM: