22Nov

22.11.21- legs

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Warm:

  • Band walk- Bx12x2
  • Hanging knee raise (slow pause in contraction)- 6, 6
  • Single leg calf raise- 6, 6

Weights:

  1. Single leg lying ham curl- red x20s (iso hold for hamstring tear), Rx8
  2. Deadlift- 20×5, 40×6 (re-learning set-up/positioning)
  3. Safety bar squat- 20×10, 50×6, 80×5
  4. BB stiff leg dead- 40×7, 40×10
    1. Nail hamstrings on eccentric
      1. Knees straight(ish), chest proud, get belly between legs (keep lower back arch)
  5. Pendlay BB row- 40×8 40×12 (keep arched lower back throughout)

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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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