Workout Instructions
A1:
Deadlift
4 sets, 4 reps
Cues
- Brace your core and engage your lats
- Throughout the lift, pay close attention to maintaining a neutral spine, avoiding excessive rounding or arching.
- As you reach the top of the lift, fully extend your hips and knees. At this lockout position, actively squeeze your glutes together to maximise hip extension and engagement of the gluteal muscles.
B1:
Front Squat
3 sets, 8 reps
Cues
- Create a stable position by crossing your arms or using a clean grip to hold the barbell securely on your front shoulders. This ensures that the barbell stays in place throughout the movement, maintaining stability and control.
- Initiate the squat by pushing your hips back and down, as if you're sitting back into a chair. This helps engage your glutes and hamstrings, ensures proper depth, and maintains balance throughout the movement.
- Keep your chest lifted and maintain an upright posture throughout the squat. This helps engage your core muscles and promotes proper alignment of your spine. Avoid rounding your shoulders or hunching forward to maintain stability and maximise the effectiveness of the exercise.
C1:
Reverse Lunge
3 sets, 8 reps
Cues
- Take a step backward with one leg, landing on the ball of your foot. Lower your body by bending both knees until your front thigh is parallel to the ground and your back knee hovers just above the floor.
- Keep your chest lifted and your shoulders aligned over your hips throughout the lunge. Avoid leaning too far forward or backward, as this can compromise your balance and stability. By maintaining an upright torso, you engage your core and maintain proper form.
- As you return to the starting position, focus on pushing through your front heel to drive yourself back up.
D1:
B Stance RDLs
3 sets, 8 reps
Cues
- Initiate the movement by hinging at the hips, pushing your glutes backward while maintaining a straight back.
- Focus on distributing the weight evenly between the midfoot and heel of the front foot.
- Lower the weight along the front leg while maintaining control and feeling a gentle stretch in the hamstring of the front leg.
E1:
Medball Hamstring Curls
3 sets, 8 reps
Cues
- Begin by lifting your hips off the ground, creating a bridge position.
- Use your hamstrings to initiate the movement by rolling the medball toward your glutes. Concentrate on squeezing your hamstrings as you curl the ball inward.
- Slowly extend your legs, rolling the medball away from your glutes. Maintain control throughout the movement, keeping your hips elevated.
F1:
Weighted Deadbug
3 sets, 8 reps (es)
Cues
- Maintain a stable core and pressed lower back
- Perform the movement with control and a deliberate pace. Avoid rushing through the exercise and instead focus on maintaining tension in your core and feeling the muscles work throughout the range of motion.
- Start by extending one arm behind your head while simultaneously extending the opposite leg, lowering them toward the floor.
