This is a full body workout designed to be performed twice a week for 3 weeks. We will often start clients on a program like this as it addresses potential weak areas and provides great preparation for the more demanding sessions to come.
The exercises are paired in a super set manner – with a lower body movement paired with an upper body one. The reps are relatively high at 8-10 to help client ‘groove’ new motor patterns. Importantly tempo is relatively slow for all the exercises to ensure correct technique and adequate ‘time under tension’ to elicit a training response.
The premise of each session is to work up to a heavy set. This means we want you to start light and add weight with each progressive set.
Exercise A1: Front Foot Elevated Split Squat
We like to use this exercise early as it not only provides a fantastic stretch for the tight hip flexors but also helps strengthen the ‘VMO’ muscle of the quad which is under developed in many.
The reps are kept relatively low at 6-8 as too high will put an over emphasis on the rear leg hip flexors.
The tempo is deliberately slow with an extra pause in the bottom position to accentuate the stretch.
Exercise A2: Seated row to neck
This is a fantastic exercise for correcting poor posture and activating the upper back complex. We like to see a pause at the neck, this time to help over load the external rotator cuff muscles which are usually weak.
Exercise B1: 45% Back Extension
This is a great way to introduce the ‘hip hinge’. It is vital people can perform this movement with good form if they are to progress to more complex movements like squatting and deadlifting.
The angle you work the lower back is the same that you need for back squatting so has great carry over.
We like to see a pause at the top of the action to reinforce controlled form.
Exercise B2: 30% Incline DB Press
We like to use an incline when clients first start pressing as it is easier to stabilise the scapular with an incline and thus activate the chest more effectively.
Once again, we put a pause in the tempo, this time at the bottom of the movement to emphasise the stretch of the chest.
Exercise C: Sled drag
This acts a nice ‘finisher’. It will get the clients heart rate up in a safe manner and also give the quads a good burn to end the session on!
So if your new to strength training or been off for a while why not give this session a go and let us know how you get on!