Workout Instructions
A1:
Reverse Flutter Kicks
3 sets, 10 reps
Cues
- Keep your lower back pressed down into the mat or floor to avoid straining your back.
- Focus on keeping your legs straight and together throughout the exercise.
- Alternate the position of your legs in a scissor-like motion, ensuring that you're engaging your lower abs and hip flexors throughout the movement.
B1:
Cable Crunch
3 sets, 12 - 15 reps
Cues
- Attach a rope to a high pulley cable machine.
- Kneel facing the machine and grab the rope behind your head.
- Crunch your torso towards your knees using your abs, and return to starting position.
C1:
1/3 Supinated Row
3 sets, 10 reps
Cues
- Attach handle to low cable machine and grab with underhand grip.
- Pull handle towards midsection, leading with elbows and squeezing shoulder blades.
- Lower handle with control and avoid arching or swinging.
D1:
Single Arm Underhand Pulldown
3 sets, 10 -12 reps
Cues
- Attach D-handle to high pulley cable machine and grab with underhand grip.
- Pull handle towards chest, keeping elbow close and wrist straight.
- Slowly release back to starting position and avoid using momentum. Repeat on other side.
E1:
Unilateral Cable Row
3 sets, 10 -12 reps
Cues
- Attach handle to low pulley cable machine at ankle height and grab with overhand grip.
- Pull handle towards waist, leading with elbow and squeezing back muscles.
- Slowly release back to starting position and avoid using momentum. Repeat on other side.
F1:
Dumbbell Side Lateral Raise
3 sets, 10 reps
Cues
- Stand with feet shoulder-width apart, holding dumbbells with palms facing inwards.
- Raise dumbbells to shoulder level, keeping elbows slightly bent and shoulders down.
- Lower back down with control, avoiding swinging or using momentum.
G1:
Dumbbell Front Raise
3 sets, 10 reps
Cues
- Stand with feet shoulder-width apart, holding dumbbells with palms facing thighs.
- Raise dumbbells to shoulder level, keeping elbows slightly bent and shoulders down.
- Lower back down with control, avoiding swinging or using momentum.
H1:
Cable Crossover Tricep Pushdown
2 sets, 15 - 20 reps
Cues
- Attach rope handle to high pulley cable machine above head height.
- Pull rope down towards hips, keeping elbows close to sides and wrists straight.
- Slowly release back up with control, avoiding leaning forward or using momentum.
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