28Mar

28.03.22- full @ FPF

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Warm:

  • Cycle- 2:00 (until quads pumped and knees okay)

Weights:

  1. SL lying ham band curl- Rx15, Rx4 (point toe) –> hamstring stretch
  2. SA cable curl (behind)- 3.5×10, 3.5×20
  3. Giant set
    1. SA band pushdown- Rx6, Rx12
    2. SA band row- Rx12
    3. SA band fly- Rx15
    4. SA band pullover- Rx6
  4. Single leg DB deadlift- 16×8
    1. Hips still tired/sore from last week’s deadlifts
  5. SA DB lateral- 5×10, 7.5×8
  6. Giant set
    1. DB rear delt swings- 5×30
    2. Band overs- Rx8
    3. SA DB external rotation (elbow on knee)- 5×8
    4. Band external rotation (elbow at hip)- Rx8
  7. Supserset
    1. Standing plate vertical shoulder press- 10×10, 15×10
    2. KB wrist rolls- 8×10
  8. Meadows row- 35×8
  9. Kneeling landmine serratus shoulder press- 10×2
  10. Incline BB bench- 60×10 –> 16×10, 50×9
  11. Pec minor dip shrug- 4, 6
  12. SA pushdown- 2.5×9, 2.5×12

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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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