Gym Programme 1 Hour

Warm Up

• 5 minutes on the  bike

• Use resistance levels 1 to 4 

Body Weight Squats

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• Body weight squats

• Place feet wider than hips

• Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. 

• Lower yourself as far as you comfortably can

• Repeat 10 reps for 2 sets

Leg Extensions

• Pin selected leg extension 

• Select 10 to 15 KG load

• Aim for 20 reps for 3 sets

Seated Hamstring Curl

• Seated hamstring curl​

• Select 10 to 15 KG load

• 12 to 15 reps 3 sets 

• ​Focus on both parts of the movement get feet right under seat squeeze and then controlling the eccentric straighten legs again 

Calf Raises

• Select your favourite machine 

• Perhaps try the leg press 

• Put safety half way 

• Keep an slight bend in your knees

• Perform 20 reps 3 sets 

• The machine along weights 50 kg ( hammerstrength leg press) so no need to add much weight

Machine Row for Back

• Pin Selected Row 

• If shoulder issues try a row with elbow is not inline with shoulder but close to body 

• Choose a challenging weight doing 12 to 15 reps 3 to 4 sets.

Tricep Extension

• Adjust seat so you feel secure.

• Choose a weight you can manage 12 to 15 reps 4 sets.

• Brace yourself power comes from the floor push feet into the floor and off you go pay close attention to the negative ( the stretch on the second part of the movement) 

Bicep Curl

• Standing with dumbells  2.5 kg to 5kg 

• Try both Arms together 

• Suck tummy In 

• Try 12 to 15 reps 4 sets 

• If you struggle switch to alternate arms 

• Focus on the stretch on the negative portion (the way down )