01Apr

01.04.22- pull @ FPF

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Warm:

  • Cycle- 3:30

Weights:

  1. Lying SL ham band curl- Rx12, Rx8
  2. SA cable curl (away)- 2.5×15, 2.5×10, 5×15 –> 5×5
  3. Triset
    1. SA cable pullover- 2.5×8, 2.5×10
    2. SA cable reverse fly bent over low pulley- 2.5×10, 2.5×12 (lock elbows)
    3. Band overs- Rx6, Rx6
  4. Single leg DB deadlift- 16x6x4, 28×4, 36×3, 42.5x8x4
  5. Bodyweight calf raise- 2×30
  6. Single arm pulldown (incline bench)- 10×12, 20×6, 30×8, 25x10x2
  7. Meadows row (SA BB row)- 30×14
  8. Prone DB shrug- 16x8x4 (keep shoulders down, get chest up, extend upper spine)
  9. Deadhang- 15s
  10. SA DB shrug- 16×8
  11. KB tibialis anteroir raise- 8×30, 8×30

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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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