WARM UP
SKI
SQUAT
EQUIPMENT: ELASTIC BANDS OR BODY WEIGHT
EXECUTION: STAND WIDE WITH YOUR FEET OUT WIDER THAN YOUR HIP WIDTH WITH TOES POINTING OUT. LOWER YOUR HIPS BACK AND DOWN, DRIVING YOUR KNEES OUT UNTIL YOU REACH 90 DEGREE ANGLE AT YOUR KNEES. TECHNIQUE: LOAD THE HEELS INTO THE FLOOR, KEEP YOUR BACK STRAIGHT AND CHEST LIFTED. KNEES ARE NOT GOING OUT FURTHER THAN YOUR TOES AS YOU DRIVE THE HIPS BACKWARDS TO WORK YOUR LOWER BODY MUSCLES. REGRESSION: HIPS ONLY HALF WAY DOWN TOWARDS YOUR KNEES HEIGHT.
EXECUTION: STAND WIDE WITH YOUR FEET OUT WIDER THAN YOUR HIP WIDTH WITH TOES POINTING OUT. LOWER YOUR HIPS BACK AND DOWN, DRIVING YOUR KNEES OUT UNTIL YOU REACH 90 DEGREE ANGLE AT YOUR KNEES. TECHNIQUE: LOAD THE HEELS INTO THE FLOOR, KEEP YOUR BACK STRAIGHT AND CHEST LIFTED. KNEES ARE NOT GOING OUT FURTHER THAN YOUR TOES AS YOU DRIVE THE HIPS BACKWARDS TO WORK YOUR LOWER BODY MUSCLES. REGRESSION: HIPS ONLY HALF WAY DOWN TOWARDS YOUR KNEES HEIGHT.
BEAR CRAWL
EQUIPMENT: BODY WEIGHT.
EXECUTION: BRING YOUR HANDS INTO THE FLOOR, WALK WITH YOUR HANDS AND LEGS AT THE SAME TIME MOVING FORWARD THROUGH THE FLOOR. TECHNIQUE: SEPARATE YOUR KNESS TO YOUR HIP WIDTH AND YOUR HANDS OUTSIDE OF YOUR SHOULDERS TO MAINTAIN A STABLE POSITION. ENGAGE YOUR CORE AS MUCH AS YOU CAN AS YOU WALK TO KEEP A GOOD POSTURE OF YOUR BACK.
EXECUTION: BRING YOUR HANDS INTO THE FLOOR, WALK WITH YOUR HANDS AND LEGS AT THE SAME TIME MOVING FORWARD THROUGH THE FLOOR. TECHNIQUE: SEPARATE YOUR KNESS TO YOUR HIP WIDTH AND YOUR HANDS OUTSIDE OF YOUR SHOULDERS TO MAINTAIN A STABLE POSITION. ENGAGE YOUR CORE AS MUCH AS YOU CAN AS YOU WALK TO KEEP A GOOD POSTURE OF YOUR BACK.
LOWER
DEADLIFT NARROW STANCE
HAMSTRINGS
HAMSTRINGS
EQUIPMENT: DUMBBELL, BARBELL, SMITH MACHINE, KETTLEBELL, PLATES.
EXECUTION: NORROW STRAIGHT STANCE, BRING YOUR EQUIPMENT STRAIGHT DOWN THROUGH YOUR LEGS, BENDING THROUGH THE HIPS AND KEEPING YOUR UPPER BODY LONG AS IT MOVES FORWARD. TECHNIQUE: TRY TO USE LESS OF YOUR KNESS AND MORE OF YOUR HIPS TO ENGAGE MORE HAMSTRINGS AND GLUTES. REGRESSION: BRING YOUR EQUIPMENT ONLY DOWN TO YOUR KNEE HEIGHT. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
EXECUTION: NORROW STRAIGHT STANCE, BRING YOUR EQUIPMENT STRAIGHT DOWN THROUGH YOUR LEGS, BENDING THROUGH THE HIPS AND KEEPING YOUR UPPER BODY LONG AS IT MOVES FORWARD. TECHNIQUE: TRY TO USE LESS OF YOUR KNESS AND MORE OF YOUR HIPS TO ENGAGE MORE HAMSTRINGS AND GLUTES. REGRESSION: BRING YOUR EQUIPMENT ONLY DOWN TO YOUR KNEE HEIGHT. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
LUNGE SIDES
ADDUCTOR
ADDUCTOR
EQUIPMENT: DUMBBELL, BARBELL, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: PLACE YOUR FEET OUT WIDE ON THE FLOOR AND MAKE SURE YOUR TOES ARE POINTING OUT. LEAN YOUR BODY TO THE SIDE BENDING THROUGH THE KNEE AND LOADING YOUR HEEL. ALTERNATE FROM SIDE TO SIDE. TECHNIQUE: KEEP YOUR UPPER BODY STRAIGHT AND MAKE SURE YOU'RE TURNING YOUR KNEES OUT IN THE SAME DIRECTION AS YOUR TOES. REGRESSION: BRINGING YOUR FEET CLOSER WILL RELEASE SOME PRESSURE FROM THE MUSCLES. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: PLACE YOUR FEET OUT WIDE ON THE FLOOR AND MAKE SURE YOUR TOES ARE POINTING OUT. LEAN YOUR BODY TO THE SIDE BENDING THROUGH THE KNEE AND LOADING YOUR HEEL. ALTERNATE FROM SIDE TO SIDE. TECHNIQUE: KEEP YOUR UPPER BODY STRAIGHT AND MAKE SURE YOU'RE TURNING YOUR KNEES OUT IN THE SAME DIRECTION AS YOUR TOES. REGRESSION: BRINGING YOUR FEET CLOSER WILL RELEASE SOME PRESSURE FROM THE MUSCLES. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
KICK BACK
GLUTES
GLUTES
EQUIPMENT: ANKLE WEIGHTS, ELASTIC BANDS AND BODY WEIGHT.
EXECUTION: HANDS AND KNESS ON THE FLOOR IN THE SAME SQUARE. RAISE YOUR FOOT STRAIGHT UP TOWARDS THE SKY. TECHNIQUE: KEEP YOUR UPPER BODY SQUARE FACING THE FLOOR, EXTEND THE KNEE AS YOU RAISE AND SQUEEZE YOUR GLUTES ON EACH REP.
EXECUTION: HANDS AND KNESS ON THE FLOOR IN THE SAME SQUARE. RAISE YOUR FOOT STRAIGHT UP TOWARDS THE SKY. TECHNIQUE: KEEP YOUR UPPER BODY SQUARE FACING THE FLOOR, EXTEND THE KNEE AS YOU RAISE AND SQUEEZE YOUR GLUTES ON EACH REP.
UPPER
PUSH - CHEST & SHOULDERS
BENCH PRESS WIDE GRIP
CHEST
CHEST
EQUIPMENT: DUMBBELLS, BARBELL OR SMITH MACHINE.
EXECUTION: LAY DOWN ON A BENCH OR THE FLOOR. GRIP YOUR HANDS WIDE OUTSIDE YOUR SHOULDER WIDTH. BRING YOUR EQUIPMENT DOWN TOWARDS YOUR LOWER CHEST WITH YOUR ELBOWS OUT TO THE SIDE. TECHNIQUE: OPEN THE CHEST AS YOU GO DOWN AND SQUEEZE YOUR ABS & GLUTES TO MAINTAIN CONTROL ON YOUR UPPER BODY. REGRESSION: ONLY HALF WAY DOWN TOWARS THE CHEST. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
EXECUTION: LAY DOWN ON A BENCH OR THE FLOOR. GRIP YOUR HANDS WIDE OUTSIDE YOUR SHOULDER WIDTH. BRING YOUR EQUIPMENT DOWN TOWARDS YOUR LOWER CHEST WITH YOUR ELBOWS OUT TO THE SIDE. TECHNIQUE: OPEN THE CHEST AS YOU GO DOWN AND SQUEEZE YOUR ABS & GLUTES TO MAINTAIN CONTROL ON YOUR UPPER BODY. REGRESSION: ONLY HALF WAY DOWN TOWARS THE CHEST. WEIGHT LEVEL: HEAVY (INCREASE BY +5 KILOS PER SESSION)
CHEST FLY
CHEST
CHEST
EQUIPMENT: DUMBBELL, KETTLEBELL, ELASTIC BANDS AND PLATES.
EXECUTION: LAY DOWN ON THE BENCH OR THE FLOOR AND TAKE YOUR LONG ARMS UP JUST ABOVE YOUR SHOULDERS. START OPENING YOUR ARMS WIDE (LIKE A HUG) TAKING YOUR HANDS DOWN SLOW TOWARDS THE FLOOR. WHEN YOUR HANDS AND SHOULDERS REACH ALL THE SAME LINE, BRING YOUR HANDS UP AGAIN TO REPEAT. TECHNIQUE: KEEP YOUR ELBOWS LONG AT ALL TIMES TO FULLY ISOLATE THE WEIGHTS INTO YOUR MIDDLE CHEST. REGRESSION: HANDS ONLY HALF WAY DOWN TOWARDS THE FLOOR. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: LAY DOWN ON THE BENCH OR THE FLOOR AND TAKE YOUR LONG ARMS UP JUST ABOVE YOUR SHOULDERS. START OPENING YOUR ARMS WIDE (LIKE A HUG) TAKING YOUR HANDS DOWN SLOW TOWARDS THE FLOOR. WHEN YOUR HANDS AND SHOULDERS REACH ALL THE SAME LINE, BRING YOUR HANDS UP AGAIN TO REPEAT. TECHNIQUE: KEEP YOUR ELBOWS LONG AT ALL TIMES TO FULLY ISOLATE THE WEIGHTS INTO YOUR MIDDLE CHEST. REGRESSION: HANDS ONLY HALF WAY DOWN TOWARDS THE FLOOR. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
PUSHOVER
CHEST
CHEST
PUSH UP
CHEST
CHEST
EQUIPMENT: BODY WEIGHT.
EXECUTION: HANDS TO THE FLOOR INTO A HIGH PLANK POSITION. LOW YOUR CHEST DOWN TO THE GROUND AS YOU DRIVE THE ELBOWS WIDE TO THE SIDE. FROM THE BOTTOM, PUSH YOUR SELF UP BY PRESSING YOUR HANDS INTO THE FLOOR. TECHNIQUE: LIFT THE CHEST WIDE, AND BRACE THE ABS TO KEEP YOUR BODY STABLE. REGRESSION: DO IT WITH YOUR KNEES ON THE FLOOR.
EXECUTION: HANDS TO THE FLOOR INTO A HIGH PLANK POSITION. LOW YOUR CHEST DOWN TO THE GROUND AS YOU DRIVE THE ELBOWS WIDE TO THE SIDE. FROM THE BOTTOM, PUSH YOUR SELF UP BY PRESSING YOUR HANDS INTO THE FLOOR. TECHNIQUE: LIFT THE CHEST WIDE, AND BRACE THE ABS TO KEEP YOUR BODY STABLE. REGRESSION: DO IT WITH YOUR KNEES ON THE FLOOR.
FRONT RAISE
SHOULDERS
SHOULDERS
EQUIPMENT: DUMBBELL, BARBELL, KETTLEBELL, ELASTIC BANDS AND PLATES.
EXECUTION: STANDING STRAIGHT WITH YOUR HANDS JUST BESIDE YOUR LEGS. LIFT YOUR ARMS UP TO THE FRONT KEEPING YOUR LONG ELBOWS AND STOP WHEN YOUR HANDS REACH YOUR SHOULDER HEIGHT. TECHNIQUE: KEEP YOUR ELBOWS LONG AT ALL TIMES TO FULLY ISOLATE THE WEIGHTS INTO YOUR FRONT DELTS/SHOULDERS. WEIGHT LEVEL: LIGHT (INCREASE BY +1 KILOS PER SESSION)
EXECUTION: STANDING STRAIGHT WITH YOUR HANDS JUST BESIDE YOUR LEGS. LIFT YOUR ARMS UP TO THE FRONT KEEPING YOUR LONG ELBOWS AND STOP WHEN YOUR HANDS REACH YOUR SHOULDER HEIGHT. TECHNIQUE: KEEP YOUR ELBOWS LONG AT ALL TIMES TO FULLY ISOLATE THE WEIGHTS INTO YOUR FRONT DELTS/SHOULDERS. WEIGHT LEVEL: LIGHT (INCREASE BY +1 KILOS PER SESSION)
SIDE RAISE
SHOULDERS
SHOULDERS
EQUIPMENT: DUMBBELL, KETTLEBELL, ELASTIC BANDS AND PLATES.
EXECUTION: STANDING STRAIGHT WITH YOUR HANDS JUST BESIDE YOUR LEGS. LIFT YOUR ARMS UP TO THE SIDE KEEPING YOUR LONG ARMS & ELBOWS. STOP WHEN YOUR HANDS REACH YOUR SHOULDER HEIGHT. TECHNIQUE: KEEP YOUR ELBOWS LONG AT ALL TIMES TO FULLY ISOLATE THE WEIGHTS INTO YOUR MIDDLE DELTS/SHOULDERS. WEIGHT LEVEL: LIGHT (INCREASE BY +1 KILOS PER SESSION)
EXECUTION: STANDING STRAIGHT WITH YOUR HANDS JUST BESIDE YOUR LEGS. LIFT YOUR ARMS UP TO THE SIDE KEEPING YOUR LONG ARMS & ELBOWS. STOP WHEN YOUR HANDS REACH YOUR SHOULDER HEIGHT. TECHNIQUE: KEEP YOUR ELBOWS LONG AT ALL TIMES TO FULLY ISOLATE THE WEIGHTS INTO YOUR MIDDLE DELTS/SHOULDERS. WEIGHT LEVEL: LIGHT (INCREASE BY +1 KILOS PER SESSION)
CORE
CRUNCH
ABDOMINAL
ABDOMINAL
EQUIPMENT: DUMBBELL, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: LIE DOWN ON YOUR BACK, KEEP YOUR FEET ON THE GROUND WITH YOUR KNEES BENT. LIFT YOUR UPPER BODY TOWARDS YOUR KNEES WHILE SQUEEZING YOUR ABS BEFORE RETURNING TO THE START POSITION. TECHNIQUE: KEEP YOUR HEAD AND NECK IN NEUTRAL POSITION. PROGRESSION: LIFT YOUR FEET OUT OF THE FLOOR. REGRESSION: ONLY LIFT YOUR UPPER BACK OFF THE FLOOR ON EACH REPETITION.
EXECUTION: LIE DOWN ON YOUR BACK, KEEP YOUR FEET ON THE GROUND WITH YOUR KNEES BENT. LIFT YOUR UPPER BODY TOWARDS YOUR KNEES WHILE SQUEEZING YOUR ABS BEFORE RETURNING TO THE START POSITION. TECHNIQUE: KEEP YOUR HEAD AND NECK IN NEUTRAL POSITION. PROGRESSION: LIFT YOUR FEET OUT OF THE FLOOR. REGRESSION: ONLY LIFT YOUR UPPER BACK OFF THE FLOOR ON EACH REPETITION.
PLANK LEG TAPS
ABDOMINAL
ABDOMINAL
EQUIPMENT: BODY WEIGHT.
EXECUTION: HANDS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS. START WITH YOUR FEET TOGETHER AND TAP EACH FOOT TO THE SIDE WHILE ALTERNATING FEET. TECHNIQUE: FACE YOUR UPPER BODY AND LEGS SQUARE TO THE FLOOR, ENGAGE THE ABS AND GLUTES TO KEEP YOUR BODY STILL AND JUST DRIVE THROUGH THE LEGS. REGRESSION: BRING YOUR KNEES ON THE FLOOR AND PERFORM THE SAME SIDE STEPS.
EXECUTION: HANDS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS. START WITH YOUR FEET TOGETHER AND TAP EACH FOOT TO THE SIDE WHILE ALTERNATING FEET. TECHNIQUE: FACE YOUR UPPER BODY AND LEGS SQUARE TO THE FLOOR, ENGAGE THE ABS AND GLUTES TO KEEP YOUR BODY STILL AND JUST DRIVE THROUGH THE LEGS. REGRESSION: BRING YOUR KNEES ON THE FLOOR AND PERFORM THE SAME SIDE STEPS.
CHALLENGE
LUNGES JUMP
EQUIPMENT: DUMBBELL, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: ONE FOOT FORWARD AND ONE FOOT BACK INTO A LUNGE POSITION. FROM YOUR LUNGE POSITION JUMP FAST AND SWITCH YOUR LEGS TO LAND INTO ANOTHER LUNGE WITH THE OTHER LEG. REPEAT THIS FAST MOVEMENT CONTINUALLY. TECHNIQUE: PLACE YOUR FEET AT HIP WIDTH & USE YOUR RUNNING ARMS TO GIVE YOU A GOOD BALANCE. FOCUS ON PUSHING THE FRONT HEEL INTO THE FLOOR TO INTEGRATE MORE LEG MUSCLES ON THIS POWERFUL EXERCISE. REGRESSION: FORWARD LUNGES ON THE SPOT.
EXECUTION: ONE FOOT FORWARD AND ONE FOOT BACK INTO A LUNGE POSITION. FROM YOUR LUNGE POSITION JUMP FAST AND SWITCH YOUR LEGS TO LAND INTO ANOTHER LUNGE WITH THE OTHER LEG. REPEAT THIS FAST MOVEMENT CONTINUALLY. TECHNIQUE: PLACE YOUR FEET AT HIP WIDTH & USE YOUR RUNNING ARMS TO GIVE YOU A GOOD BALANCE. FOCUS ON PUSHING THE FRONT HEEL INTO THE FLOOR TO INTEGRATE MORE LEG MUSCLES ON THIS POWERFUL EXERCISE. REGRESSION: FORWARD LUNGES ON THE SPOT.
HIGH PULL
WARM UP
① SQUATS
② SKATERS
③ CROSS CRAWL
LEGS
④ DEADLIFT NARROW STANCE
⑤ SIDE LUNGES
⑥ KICK BACK
CHEST
⑦ BENCH PRESS WIDE GRIP
⑧ CHEST FLY
SHOULDERS
⑨ SHOULDER FLY
⑩ FRONT RAISE
CORE
⑪ CRUNCH
⑫ PLANK LEG TAPS
FINISHER
⑬ LUNGES JUMP
