Warm up & Activation | - We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!
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A1. Circuit (approx.60sec rest) | - Warm-up using a combination of dynamic exercises
- Barbell Squat – Remember to push through your heels and keep an engaged core. Exploding up from the bottom of the movement
- Leg Press – Again we are looking to keep feet flat on the plate. Grab the handles and really pull yourself down into the seat.
- Sled Push – Speed and Power!! Give it everything, leave nothing in the tank!
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B1. Circuit (approx. 60 sec rest) | - Deadlifts – Engaged core, tight back and chest up. Keep that bar close to your legs on the way up. Careful to avoid excessive back rounding.
- Leg Curls – Simple but effective movement. Really focus on the contraction we want those legs to BURN!
- Kettlebell swing – The swing is a hip dominant exercise. Although your knees bend, they’re just along for the ride. As you perform the movement remember to keep an engaged core.
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C1. Exercise (approx. 60 sec rest) | - Flat barbell bench press – Set your eyeline directly underneath the bar, keeping your feet flat on the ground un-rack and control the bar down to mid chest before exploding back up.
- Cable seated row – engaged core and retracted shoulder blades. Focusing on a squeeze at the back of the movement.
- Rowing machine – 200m SPRINT
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| - ***All exercises are done with approx. 30sec between each movement and 60 sec rest at the end of the set. ***
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Stretch & Cooldown | - Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later
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