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Full Body Strength Session from Sam

Make sure you start your training session with an active warm-up. For example 3-5 minutes on the treadmill and a gentle stretch.

Feel free to pair these exercises together (superset) as shown below. Or you can do one at a time if equipment is in demand at the iron paradise. 🏋️‍♀️

Perform 1-2 warm-up sets of each lift and take 2 minutes rest between each superset- et.

Main Detail:

1a) Barbell Deadlift 5 x 5

  1. Stand underneath a barbell with your feet about shoulder-width apart.

  2. Sit your hips back, bend your knees slightly, and lean your torso forward, maintaining a tight core and flat back. ...

  3. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight.

1b) Push Up

5 x 5-10

1. Engage the core (belly button to spine and tighten abdominals).

2. Squeeze the glutes.

3. Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground- together as one.

4. Feel free to pop your knees on the ground if it's too hard. Remember to keep your legs, hips and shoulders in one straight line on the upward and downward phases.

2a) Myocratic Crunch

4 x 10-15

You can use a bosu ball (half swissball), ab mat or even a tyre if it's lying around.

The purpose of this movement is to lengthen the abdominals. So focus on allowing the rib cage to flare at the bottom of the rep and then squeeze your abs and close the gap between the bottom of the sternum and top of the pelvis.

Control each rep and look for a good contraction!

2a) Cable Row

4 x 6-8

Sit on the bench with your knees bent and grasp the cable attachment. Position yourself with your knees slightly bent, so you have to reach to grab the handle with outstretched arms without curling your lower back over. Brace the abdominals, and you're ready to row.

Pull the attachment towards you and focus on squeezing the shoulder blades together while keeping the chest nice and high towards the ceiling.

3a) Goblet Squat

4 x 6-8

Starting position: Stand with your feet hip or shoulder-width apart, toes pointed straight ahead. ...

Sit your hips back and bend your knees to lower yourself into a squat. ...

Drive through the feet as you stand and squeeze your glutes as you return to a tall standing position.

3b) Barbell Roll Out

4 x 5-10

Feel free to use an ab roller for less resistance. This is a hard exercise - if it's your first time trying it I suggest rolling into a wall as a stopping point so you don't fall on your face...

First, while the roller is underneath you, tuck your pelvis underneath you and maintain that tension throughout the whole movement. Roll away from you as far as you can go, drive through the floor and close the gap between your roller and your knees.

4a) Cable Pull Down

4 x 6-8

Sit comfortably on the seat, with a bar attachment or handles (as shown) in an extended position.

Pull the handles down towards you and drive your elbows down towards where your back pockets would be.

Squeeze the muscles underneath your armpits, extend your mid back/keep your chest super high.

Only pull just below the chin- if your shoulders are rolling forwards mid-rep, lower the weight and shorten the range of motion.

4b) Half Kneeling SA Shoulder Press

4 x 6-8

Assume the half-kneeling position as shown. You should have your dumbbell in the same hand as your grounded knee.

The dumbbell path should start just in front of the shoulder and travel upwards and slightly backwards so the finish position looks like a straight line from the dumbbell down to your grounded knee.

Keep the midsection tight and focus on smooth controlled reps.

A few things to keep in mind:

  • A fundamental principle of strength training is progressive overload. Aim to do a session like this twice a week, recording the weights you lift. Through 8 weeks try to increase the weight/reps you’re lifting for each movement.

  • Strength training is for everyone and has so many benefits. You WON’T get ‘too big’ from following a strength programme.

As always if you have any questions about health, training or anything wellness, don’t hesitate to get in touch.

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