15Nov

15.11.21- long full body session

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  1. Single arm band pushdown- red x12, Rx12, Rx4x4 cluster (stretch out triceps tendon)
  2. SA DB hammer curl- 5×12, 5×12, 7.5×12, 5×20
  3. Single leg bodyweight calf raise- BW x6x6 cluster –> 30s stretch
  4. SL band lying leg curl- Rx12, Rx12 (emphasise contraction after torn hamstring)
  5. Lying DB external rotation- 3.5×10, 3.5×10
  6. Kneeling KB SA upside shoulder press- 12×5, 16×10
  7. Flat bench SA KB press (upside down)- 12×3, 12×8
  8. Push-ups- 10, 10, 10
  9. Low wide dead stop smith machine row- 50×8
  10. Deadlift- 80x12x3 (working back after ham injury)
  11. Paused smith squat (two heel wedges)- 60×8
  12. Walking lunge- 15×8
  13. Standing DB lateral raise- 7x5x15x5 (working on left rotator cuff)

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Author

I have worked with a range of client populations in the past. I have helped competitive athletes improve their performance through training and weight loss methods. I have experience with adult populations, drastically improving strength in individuals who are 50+. As well as specialising in manageable training methods for women looking to improve their body shape and reach a variety of manageable fitness goals. Having lived a competitive sporting career myself, I have undergone 7 invasive surgeries, some due to injury. As a result, I have a wealth of information on how to cope with, recover from, and help prevent injuries, restoring the body to a pain free state, and enabling fitness progress to continue no matter the personal issue. I can be of great service providing knowledge and guidance to keep you moving forwards through your fitness journey.

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