PHASE 2 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. Deep Squat With Rotation: 2 Sets X 8 Reps Each Side

B1. Hamstring Walkouts: 2 Sets X 8 Reps Each Side

C1. Lateral Lunges: 2 Sets X 8 Reps Each Side

D1. High Plank Hold: 30 Sec

 

A1 HEEL ELEVATED GOBLET SQUAT

REPS: 15

SETS: 3-4

REST: 30 Seconds

TEMPO: 2.0.1.0

CUES

  • Place two objects on the floor (eg: weights plates) that are the same width as your comfortable squat stance (around shoulder width apart), or if you're outdoors stand infront of a small step
  • Elevate your heels on the object or step, keeping the ball of your foot on the floor, & toes pointing outwards
  • Squat down, driving the knees out, aiming for your hamstring to touch your calf
  • Once you hit depth (aiming for hip crease just below knees) squat back up
  • Repeat
 

A2 STANDING DUMBBELL PUSH PRESS

REPS: 12 EACH

SETS: 3-4

REST: 60 Seconds

TEMPO: 1.0.2.0

CUES

  • Hold a dumbbell in each hand infront of your chest, palms facing eachother, elbows close to your body
  • Place your feet around hip width apart
  • Slightly bend at the knee and extend with speed while driving the dumbbells above your head, finishing with your arms completely extended next to your ears
  • Lower dumbbells with control to starting position
  • Repeat
 

B1 STEP UPS

REPS: 10 EACH

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Stand infront of a bench or step around knee height
  • Hold a dumbbell in each hand and place your left foot ontop of the step
  • Shift your weight into the left leg and push yourself up, finishing with the right foot ontop of the bench or step
  • Lower your right leg back to the floor with control
  • Repeat
 

B2 PUSH UPS ECCENTRIC

REPS: 5 X 3 Seconds

SETS: 3-4

REST: 60 Seconds

TEMPO: NILL

CUES

  • Place hands slightly wider than shoulder width apart
  • Over 4 seconds, lower chest to floor and rest on floor
  • Repeat
 

C1 DUMBBELL REVERSE LUNGE

REPS: 10 Each

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Hold a dumbbell in each hand, arms extended by your side, standing with feet together
  • With your left leg, take a large step backwards finishing on the ball of your left foot
  • Drop your left knee until it's just above the floor
  • Use the ball of your left foot to push your left leg back to the starting position
  • Repeat
 

C2 STANDING DUMBBELL LATERAL RAISE

REPS: 15

SETS: 3-4

REST: 30 Seconds

TEMPO: 1.0.1.0

CUES

  • Hold a dumbbell in each hand & stand straight with your chest proud
  • Raise the dumbbells up and out to your sides, with a slight bend in your elbow, until they reach the level of your shoulders
  • Slowly lower the dumbbells back toward the start position
 

C3 SIDE PLANK HOLD

REPS: 20 Seconds Each Side

SETS: 3-4

REST: 60 Seconds

TEMPO: NILL

CUES

  • Lie on your right side with your legs straight and feet stacked on top of each other
  • Place your right elbow under your right shoulder with your forearm pointing away from you
  • Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot
  • Your body should be in a straight line from your ankles to your head
  • Hold for 20 seconds
  • Repeat on left side
 

YOUR PROGRAM: