Rest Rest

Exercise Tempo Sets Reps period Equipment Help and advice Exercise Tempo Sets Reps period Equipment Help and advice
4 seconds on
Jerry can/ Jerry can/
the way Refer to the help section for advise on weight to 3 second on the way Use whatever weight you have available,
dumbell/ dumbell/
Exercise 1: Weighted and banded down, 2 1min -1: use. Use a resistance band above your knees, Exercise 1: Banded wider stance hip down, 1 second pause place your feet slightly wider than usual
5 Failure kettlebell + 4 Failure 1:00 kettlebell +
hipthrust second 30 drive through your heels, make sure to stick to the thrust and squeeze at the top and point your toes out, place the band
resistance resistance
pause at the tempo to reach failure quicker of each rep just above your knees
band band
top
weighted
backpack/
15-20 reps 1min -1: Come all the way up, half way down and back up Resistance See for form: https://www.youtube.
Exercise 2: 1.5 rep split squat 4 jerry can/ Exercise 2: Banded crab walks 3 20-30 1:00
each leg 30 again, that is one full rep band com/watch?v=7C8mL0v976o
dumbell/
kettlebell
Jerry can/
Day 1 GLUTES 4 seconds on Jerry can/ Day 5 GLUTES dumbell/
Hold a weight infront of you, rest your weight back 3 seconds on the way 15 each
Exercise 3 PART 1: Wide stance squat the way 3 15-20 n/a dumbell/ Exercise 3: Single leg hip thrust 3 1:00 kettlebell + Use whatever you can for weight
on your heels to engage your glutes down leg
down kettlebell resistance
band
Put a band around the top of your knees, hip
Failure
1:30- Resistance thrust focusing on keeping your knees pushed out Resistance
Exercise 3 PART 2: Banded hip thrust 3 25-30 Exercise 4: Banded kick back 3 on each 1:00
2min band on the way up and locking out the glutes for a band
leg
brief pause at the top of each rep
Put a band around the top of your knees, sit on a
Jerry can/
chair, keeping one leg firmly in place, do
dumbell/
20-30 each Resistance abduction reps on the other leg then repeat on Use a weight that will bring you to failure
Exercise 4: Single leg banded abduction 3 1:00 Exercise 5: Weighted frog pumps 3 F 1:00 kettlebell +
leg band the other side like this video but only one side at a at around 30 reps
resistance
time - https://www.youtube.com/watch?
band
v=BqZIR0PvxxU

Find a chair or seat so that when you sit down

fully it takes you to parallel or the same level as if weighted
Elevate your heels slightly, hold
3 second If needed - you were squatting, sit back down onto the chair, backpack/
1min- something weighted infront of you, if it is a
Exercise 1: Pistol chair squat tempo on the 4 10-12 weighted add a weight if possible for more resistance. You Exercise 1: Heel elevated goblet squat 4 12-15 1:30 jerry can/
1:30 weighted back pack load it onto your
way down backpack can also hold onto something to support you if dumbell/
chest
you find stability challenging - https://www. kettlebell
youtube.com/watch?v=80__AHHzTr4
weighted
Use weights or none depending on your
3 second Jerry can/ Hold a weight infront of you, elevate your toes if backpack/
1min- Exercise 2: Weighted short stance 15 each fitness level, focus on bracing your core
Exercise 2: Straight leg deadlift tempo on the 4 15-20 dumbell/ you are struggling to get good contact in your 3 1:00 jerry can/
1:30 lunges leg to protect your back: https://www.youtube.
way down kettlebell hamstrings dumbell/
com/watch?v=ZbgrkyH7S4M
kettlebell
(if needed) -
Find something stable to step onto that roughly Day 6 QUADS
1min- jerry can/ 30 https://www.youtube.com/watch?
Exercise 3: Step ups 3 15 each leg starts below your knees. Use a weight if possible & HAMS Exercise 3: Kneeling sissy squat 3 8-10
1:30 dumbell/ seconds v=QSeR1VjZOks
Day 2 QUADS to make it harder
kettlebell
& HAMS
Here is a good example, but you would be using
2 second pause at the
Exercise 4: Lying down unilateral banded 15-20 each 1min- Resistance resistance tubes instead and attaching it to Weighted Use a weighted back pack or something
4 Exercise 4: Good mornings bottom whilst fully 3 15 1:30
hamstring curls leg 1:30 tubes something steady - https://www.youtube. back pack you can safely put on your back for these
stretched
com/watch?v=VA_wRzQI6Wc
With your legs out in front of you sat on
the floor, contract and squueze your
Hook a resistance tube around something steady,
quads as hard s you can for 20 seconds,
Resistance hook the other side around the top of your knee 3 each
Exercise 5: Banded adductions 4 10 each leg 1min Exercise 5: Floor quad contractions 3 1:00 pause and release for 5 seconds and
tubes or foot - https://www.youtube.com/watch? leg
repeat twice more. This is equal to one
v=5Mkus4JdXDE
total set - https://www.youtube.
com/watch?v=ltZhmKM9KT4
Hold onto something stable and bust out a few of
30 these boys, hate me later x - https://www.
Exercise 6: Assisted sissy squat 3 Failure
seconds youtube.com/watch?v=n5WeYzi7Dqo check out
1:08 for the assisted example
Active rest day, get some steps in, or
Day 7
something you enjoy
1min- Resistance Stand on a resistance tube and use the handle
Exercise 1: Shoulder press 4 15-20
1:30 tube like an assisted shoulder press machine
(if needed) -
1min- jerry can/
Exercise 2: Bent over row 4 15-20 Hold onto a weight of some sort
1:30 dumbell/
kettlebell
1min- Resistance
Exercise 3: Seated unilateral band row 3 20 Hook a long band onto something stable
1:30 tube KEY
Refer to guidance in the reps box, your starting PART 1 OR PART 2 = Superset, this
Day 3 UPPER & Start with point will all be dependant on your fitness levels, means you will do one set of PART 1
ABS Exercise 4: Plank 3 30-40 1min we all start somewhere (make sure your body is then immedietely complete a set of
seconds level and flat, if your butt starts lifting this will PART 2 before resting and repeating for
make it less effective) the alloted set amounts
Make sure your spine stays straight and neutral, if
Exercise 5: Leg lifts 3 15-20 1min you feel your lower back starts to lift off the floor,
don't lower your legs as far down
Start with Again, refer to guidance in the reps box, your
Exercise 6: Side planks 3 20-30 1min starting point will all be dependant on your fitness
seconds levels
each side
and try and PLEASE REFER TO HELP SHEETS
Active rest day! I tend do take this as a up it WHERE I RECOMMEND WHAT YOU
day to go on a longer walk or do some another 5
Day 4 CAN USE FOR WEIGHTS/ HELP YOU
cardio on the stairmaster from seconds KEEP THIS CHALLENGING AND
cardiovascular health each week! EFFECTIVE