WARM UP
ROW
SQUATS CRAWL
EQUIPMENT: BODY WEIGHT.
EXECUTION: WHEN YOU SQUAT, BRING YOURT HANDS DIRECTLY TO THE FLOOR. WALK WITH YOUR HANDS FORWARD UNTIL YOU REACH A HIGH PLANK POSITION. CRAWL IN THE SAME WAY BACK YOUR LEGS TO SIT INTO ANOTHER SQUAT AND STAND UP. TECHNIQUE: KEEP YOUR KNEES WIDE AND BRACE THE ABDOMINALS TO STABILISE THE MOVEMENT. PROGRESSION: ADD A PUSH UP AT YOUR HIGH PLANK POSITION.
EXECUTION: WHEN YOU SQUAT, BRING YOURT HANDS DIRECTLY TO THE FLOOR. WALK WITH YOUR HANDS FORWARD UNTIL YOU REACH A HIGH PLANK POSITION. CRAWL IN THE SAME WAY BACK YOUR LEGS TO SIT INTO ANOTHER SQUAT AND STAND UP. TECHNIQUE: KEEP YOUR KNEES WIDE AND BRACE THE ABDOMINALS TO STABILISE THE MOVEMENT. PROGRESSION: ADD A PUSH UP AT YOUR HIGH PLANK POSITION.
SCISSORS
EQUIPMENT: BODY WEIGHT.
EXECUTION: FAST AND SHORT SWITCHING JUMPS TAKING ONE FOOT FORWARD AND ONE FOOT BACK. TECHNIQUE: SOFTEN THE KNEES AND KEEP YOUR FEET IN THE SAME PARALLEL LINE. REGRESSION: SHORTER THE DISTANCE.
EXECUTION: FAST AND SHORT SWITCHING JUMPS TAKING ONE FOOT FORWARD AND ONE FOOT BACK. TECHNIQUE: SOFTEN THE KNEES AND KEEP YOUR FEET IN THE SAME PARALLEL LINE. REGRESSION: SHORTER THE DISTANCE.
LOWER
SQUAT NARROW STANCE
QUADRICEPS
QUADRICEPS
EQUIPMENT: DUMBBELL, BARBELL, SMITH MACHINE, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: STAND WITH YOUR FEET NARROW RIGHT UNDERNEATH YOUR HIP WIDTH & MAKE SURE YOUR TOES ARE POINTING OUTWARDS. LOWER THE HIPS BACK AND DOWN, DRIVING YOUR KNEES IN AN OUTWARD DIRECTION UNTIL YOU REACH A 90 DEGREE ANGLE AT YOUR KNEE JOINTS. TECHNIQUE: LOAD THE HEELS, PUSH INTO THE FLOOR, KEEP YOUR BACK STRAIGHT AND YOUR CHEST LIFTED. KNEES ARE NOT GOING 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 OR START WITH BODYWEIGHT & INCREASE WEIGHT OVER TIME. WEIGHT LEVEL: HEAVY (INCREASE BY +5KG EVERY SESSION)
EXECUTION: STAND WITH YOUR FEET NARROW RIGHT UNDERNEATH YOUR HIP WIDTH & MAKE SURE YOUR TOES ARE POINTING OUTWARDS. LOWER THE HIPS BACK AND DOWN, DRIVING YOUR KNEES IN AN OUTWARD DIRECTION UNTIL YOU REACH A 90 DEGREE ANGLE AT YOUR KNEE JOINTS. TECHNIQUE: LOAD THE HEELS, PUSH INTO THE FLOOR, KEEP YOUR BACK STRAIGHT AND YOUR CHEST LIFTED. KNEES ARE NOT GOING 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 OR START WITH BODYWEIGHT & INCREASE WEIGHT OVER TIME. WEIGHT LEVEL: HEAVY (INCREASE BY +5KG EVERY SESSION)
LUNGE WALk
GLUTES
GLUTES
EQUIPMENT: DUMBBELLS, BARBELL, KETTLEBELL, PLATES AND BODY WEIGHT.
EXECUTION: GIVE ON LONG STEP FORWARD UNTIL LANDING YOUR HEEL INTO THE GROUND. BEND THE BACK KNEE TOWARDS THE FLOOR UNTIL YOU REACH A 90 DEGREE ANGLE IN BOTH KNEES.
TECHNIQUE: WALK IN A STRAIGHT LINE AND TURN THE FRONT KNEE OUTWARDS TO ENGAGE YOUR GLUTES MUSCLES.
REGRESSION: SHORTER STEPS AND KNEES ONLY HALF WAY BENT.
EXECUTION: GIVE ON LONG STEP FORWARD UNTIL LANDING YOUR HEEL INTO THE GROUND. BEND THE BACK KNEE TOWARDS THE FLOOR UNTIL YOU REACH A 90 DEGREE ANGLE IN BOTH KNEES.
TECHNIQUE: WALK IN A STRAIGHT LINE AND TURN THE FRONT KNEE OUTWARDS TO ENGAGE YOUR GLUTES MUSCLES.
REGRESSION: SHORTER STEPS AND KNEES ONLY HALF WAY BENT.
SIDE GLUTES
ABDUCTOR
ABDUCTOR
EQUIPMENT: ELASTIC BANDS, CABLES AND BODY WEIGHT.
EXECUTION: LAY DOWN ON THE SIDE, MAKE SURE YOUR LEGS ARE IN THE SAME LINE WITH YOUR UPPER BODY. RAISE YOUR TOP FOOT TO THE SKY. COME DOWN SLOW WITH CONTROL, STOP YOUR FOOT JUST BEFORE IT TOUCH DOWN TO RAISE AGAIN. TECHNIQUE: KEEP YOUR KNEE EXTENDED TO REACH MORE ISOLATION ON YOUR GLUTES. REGRESSION: RAISE YOUR FOOT ONLY HALF WAY UP AND LET IT TOUCH DOWN TO REST ON EACH REPETITION.
EXECUTION: LAY DOWN ON THE SIDE, MAKE SURE YOUR LEGS ARE IN THE SAME LINE WITH YOUR UPPER BODY. RAISE YOUR TOP FOOT TO THE SKY. COME DOWN SLOW WITH CONTROL, STOP YOUR FOOT JUST BEFORE IT TOUCH DOWN TO RAISE AGAIN. TECHNIQUE: KEEP YOUR KNEE EXTENDED TO REACH MORE ISOLATION ON YOUR GLUTES. REGRESSION: RAISE YOUR FOOT ONLY HALF WAY UP AND LET IT TOUCH DOWN TO REST ON EACH REPETITION.
UPPER
PULL - SHOULDERS & BACK
SHOULDER PRESS WIDE GRIP
SHOULDERS
SHOULDERS
EQUIPMENT: DUMBBELLS, BARBELL, SMITH MACHINE, CABLES AND ELASTIC BANDS.
EXECUTION: STANDING STRAIGHT OR SEATING, START WITH YOUR EQUIPMENT IN FRONT OF YOUR COLLARBONES. RAISE THEM OVERHEAD TOWARDS THE SKY. TECHNIQUE: LEFT THE CHEST WIDE AND KEEP YOUR SHOULDER BLADES TOGETHER AS YOU GO DOWN SLOW AND WITH CONTROL. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: STANDING STRAIGHT OR SEATING, START WITH YOUR EQUIPMENT IN FRONT OF YOUR COLLARBONES. RAISE THEM OVERHEAD TOWARDS THE SKY. TECHNIQUE: LEFT THE CHEST WIDE AND KEEP YOUR SHOULDER BLADES TOGETHER AS YOU GO DOWN SLOW AND WITH CONTROL. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
FRONT ROW WIDE GRIP
BACK
BACK
PULL DOWN WIDE GRIP
BACK
BACK
EQUIPMENT: CABLES OR ELASTIC BANDS.
EXECUTION: SEATING OR ON YOUR KNEES, GRAB YOUR HANDLES WITH A WIDE GRIP AND PULL YOUR ELBOWS DOWN AND WIDE UNTIL YOU REACH YOUR COLLARBONES. TECHNIQUE: SMOOTH AND SLOW MOVEMENT WILL CREATE MORE TENSION ON YOUR BACK MUSCLES. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: SEATING OR ON YOUR KNEES, GRAB YOUR HANDLES WITH A WIDE GRIP AND PULL YOUR ELBOWS DOWN AND WIDE UNTIL YOU REACH YOUR COLLARBONES. TECHNIQUE: SMOOTH AND SLOW MOVEMENT WILL CREATE MORE TENSION ON YOUR BACK MUSCLES. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
FACE PULL
BACK
BACK
EQUIPMENT: CABLES AND ELASTIC BANDS.
EXECUTION: SEATING, STANDING OR ON YOUR KNEES, GRAB YOUR HANDLES WITH A WIDE GRIP AND PULL YOUR HANDS TOWARDS YOUR FACE. TECHNIQUE: MAKE SURE YOUR ELBOWS ARE UP AND WIDE HIGHER THAN YOUR SHOULDER HIGTH TO WORK THE MUSCLES IN YOUR UPPER BACK AND BACK OF THE SHOULDER. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: SEATING, STANDING OR ON YOUR KNEES, GRAB YOUR HANDLES WITH A WIDE GRIP AND PULL YOUR HANDS TOWARDS YOUR FACE. TECHNIQUE: MAKE SURE YOUR ELBOWS ARE UP AND WIDE HIGHER THAN YOUR SHOULDER HIGTH TO WORK THE MUSCLES IN YOUR UPPER BACK AND BACK OF THE SHOULDER. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
UP RIGHT ROW
SHOULDERS
SHOULDERS
EQUIPMENT: DUMBBELLS, BARBELL, SMITH MACHINE, KETTLEBELLS, CABLES AND ELASTIC BANDS.
EXECUTION: STANDING STRAIGHT, GRAB YOUR EQUIPMENT WITH YOUR HANDS NARROW. LIFT THE ELBOWS UP AND KEEP YOUR EQUIPMENT CLOSE TO YOUR BODY AS YOU RAISE. STOP WHEN YOUR HANDS REACH YOUR SHOULDER HEIGHT BEFORE YOU GO DOWN SLOW AND WITH CONTROL. TECHNIQUE: LIFT THE CHEST OUT AND KEEP YOUR SHOULDERS ROLLED BACK AS YOU RAISE THE ELBOWS. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
EXECUTION: STANDING STRAIGHT, GRAB YOUR EQUIPMENT WITH YOUR HANDS NARROW. LIFT THE ELBOWS UP AND KEEP YOUR EQUIPMENT CLOSE TO YOUR BODY AS YOU RAISE. STOP WHEN YOUR HANDS REACH YOUR SHOULDER HEIGHT BEFORE YOU GO DOWN SLOW AND WITH CONTROL. TECHNIQUE: LIFT THE CHEST OUT AND KEEP YOUR SHOULDERS ROLLED BACK AS YOU RAISE THE ELBOWS. WEIGHT LEVEL: MODERATE (INCREASE BY +2.5 KILOS PER SESSION)
ROTATIONS
SHOULDERS
SHOULDERS
CORE
SNAPS
ABDOMINAL
ABDOMINAL
EQUIPMENT: DUMBBELL, KETTLEBELL, ANKLE WEIGHTS AND BODY WEIGHT.
EXECUTION: LAY DOWN ON THE FLOOR/BENCH. RAISE BOTH LEGS TOGETHER & UP TOWARDS THE SKY AT THE SAME TIME THAT YOU RAISE YOUR HANDS TO FIND YOUR FEET AT THE TOP. TECHNIQUE: ON THE WAY UP, LIFT YOUR UPPER BACK OFF THE GROUND. ON THE WAY DOWN, SQUEEZE YOUR ABS TO SLOW DOWN THE LOWERING MOVEMENT OF YOUR LEGS.
REGRESSION: BRING YOUR KNEES BENT IN DIRECTION TO YOUR CHEST AND LET YOUR FEET TOUCH THE GROUND ON THE WAY DOWN.
EXECUTION: LAY DOWN ON THE FLOOR/BENCH. RAISE BOTH LEGS TOGETHER & UP TOWARDS THE SKY AT THE SAME TIME THAT YOU RAISE YOUR HANDS TO FIND YOUR FEET AT THE TOP. TECHNIQUE: ON THE WAY UP, LIFT YOUR UPPER BACK OFF THE GROUND. ON THE WAY DOWN, SQUEEZE YOUR ABS TO SLOW DOWN THE LOWERING MOVEMENT OF YOUR LEGS.
REGRESSION: BRING YOUR KNEES BENT IN DIRECTION TO YOUR CHEST AND LET YOUR FEET TOUCH THE GROUND ON THE WAY DOWN.
PLANK SHOULDER TAP
ABDOMINAL
ABDOMINAL
EQUIPMENT: BODY WEIGHT.
EXECUTION: HANDS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS. HANDS FIRMLY INTO THE FLOOR AND TAP EACH SHOULDER WITH YOUR OPPOSITE HAND ALTERNATING. 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 SHOULDER TAPS.
EXECUTION: HANDS TO THE GROUND RIGHT UNDERNEATH YOUR SHOULDERS. HANDS FIRMLY INTO THE FLOOR AND TAP EACH SHOULDER WITH YOUR OPPOSITE HAND ALTERNATING. 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 SHOULDER TAPS.
CHALLENGE
SKATERS
EQUIPMENT: BODY WEIGHT
EXECUTION: JUMP CONTINUALLY FROM ONE LEG TO THE OTHER IN A SIDEWAYS DIRECTION. TECHNIQUE: LAND THE HEEL INTO THE GROUND, LET YOUR KNESS BEND TO RELEASE THE IMPACT, SIT THE HIPS BACK AND KEEP YOUR UPPER BODY UPRIGHT. USE YOUR RUNNING ARMS TO HELP THE BALANCE AND DIRECTION. PROGRESSION: JUMP AS WIDE AS YOU CAN. REGRESSION: SHORTER JUMP
EXECUTION: JUMP CONTINUALLY FROM ONE LEG TO THE OTHER IN A SIDEWAYS DIRECTION. TECHNIQUE: LAND THE HEEL INTO THE GROUND, LET YOUR KNESS BEND TO RELEASE THE IMPACT, SIT THE HIPS BACK AND KEEP YOUR UPPER BODY UPRIGHT. USE YOUR RUNNING ARMS TO HELP THE BALANCE AND DIRECTION. PROGRESSION: JUMP AS WIDE AS YOU CAN. REGRESSION: SHORTER JUMP
SNATCH
