When you may’t get to the health club we’ve obtained you coated. On this sequence our Nationwide Health Professional and Particular person Coach, Robert Beighton, will take you thru a programme of exercises geared toward heavy lifters. Simply since you don’t have the package at residence it doesn’t imply you may’t preserve or construct some muscle.
That is Exercise A. I counsel that you simply alternate this with Exercise B which shall be out there on our Facebook web page at 5pm on Friday 1st Might!
Firstly, heat up and mobilise earlier than coaching, together with resistance band shoulder exterior rotations, thoracic rotations, IYT’s.
- Legs and again efficiency work
- Shoulders, chest and arms pump work
- Do every train x 2 working units, until said
- Heat-up on every change of physique half
- Have 2-3 minutes relaxation in-between efficiency workouts, 1-1.5 minutes relaxation between pump workouts
Complete all-Over Physique Readier
- Press-ups 20 reps x 1
- Big-setted with elbow drive bridges 30 seconds x 1
- Big-setted with body weight squats 30 reps x 1
Legs
I designed the next train to totally activate all muscle tissues within the glutes. We hit the gluteus maximus in the course of the extensions and holds and gluteus minimus and medius in the course of the abductions. It’s necessary to take care of full extension of the hips all through for max glute stimulation.
Pistol squats are one of many hardest leg workouts within the health club and are to not be taken evenly. If you happen to lack the flexibleness or mobility to get enough vary, then persist with the Bulgarian squat various.
Or
- Banded Bulgarian cut up squats 12-15 reps
For me, the step up is the only most necessary decrease physique train within the health club. It’s appropriate for novices to very superior, with a couple of diversifications. It’s a purposeful train that has been proven to stimulate extra glute fibre than most different workouts. If you happen to hinge ahead on the backside portion of the transfer, then prolong on the ascent, you may make it very glute dominant. It is usually necessary to notice that it is a one-legged motion, due to this fact resist the temptation to help the working leg, by putting the opposite foot on the bench or step earlier than the working leg is absolutely prolonged.
- Banded bench step-ups 15-20 reps
Sliders are low cost and efficient, however we are able to use a towel on a elegant floor as nicely. The slider means you stimulate the muscle tissues in a method that you simply perhaps haven’t tried earlier than. It additionally makes the train very posterior chain dominant, which is tough with little resistance.
- Slider reverse lunges 15-20 reps
Or
- Break up squats with band below entrance foot 15-20 reps
You will need to actually concentrate on lifting the resistance with the decrease again and hamstrings, in any other case the fingers and arms can intrude. As with could of those workouts, you will need to utilise the mind-to-muscle connection, to get an intense expertise. The banded glute thrusts are deceptively onerous, be sure to maintain your knees additional aside than shoulder width for glute activation, and concentrate on a full extension.
- Banded deadlifts 8-15 reps
Tremendous-setted with
- Banded glute thrusts toes on bench 25-30 reps
It’s straightforward to neglect calves on this situation however let’s not depart them out. The next train shall be sufficient, however we are able to use others. I shall be offering various periods and workouts over the approaching weeks.
- Single leg banded calf raises 15-25 reps
Again
Pull-ups are king. In reality, if I had a pull-up bar and a squat rack, I may rule the world. Perhaps that’s an exaggeration, however that’s how strongly I really feel about this piece of package. Pulling the arms down in direction of and behind the physique is the one solution to stimulate the lats and different muscle tissues of the again. Subsequently, we have to carry out this motion with resistance. That’s the pull-up. Ideally you’ll want a pull-up bar. If you happen to haven’t obtained one, then you may carry out slider pull downs. This train can solely be carried out successfully in case you have the mid-to-muscle connection, and due to this fact have been lifting for some time. Concentrating on the muscle tissues of the again working will make it easier to to get essentially the most of this.
or
Bent over rows are in all probability my favorite again train. Analysis reveals that the rowing motion stimulate extra fibres than every other, together with pull-ups. That being stated, we solely have a band right here, so we shall be restricted by way of weight we are able to transfer. Nonetheless, you will need to hit the again from totally different angles, be sure to are pulling onerous on the band.
- Bent-over banded rows 8-12 reps
You will need to make use of some exterior rotation into the combo for shoulder well being and mobility. Research present this train to be one the best at constructing higher physique muscle.
- Banded face pulls 12-15 reps
Chest
Deal with the stretch on the initiation of the transfer, as that is the place essentially the most activation lies. Don’t rush these pump train, attempt to convey as a lot blood to the realm as doable, training full vary of motion and squeezing the muscle tissues when contracted.
- Throughout physique single arm flies 15-20 reps
Triceps
It will be important that we carry out this train solely utilizing extension for the elbows and never adduction of the shoulder joint. We try to restrict all chest and shoulder involvement. Think about the vary of motion and provoke the transfer from the elbows.
- Counter-balance triceps press-ups AMRAP
Shoulders
That is all about blood volumisation, so get pumping.
- Mini-band lateral raises 15-20 reps
Biceps & Triceps
As soon as once more, get pumping, let’s get as a lot blood to the areas as doable. Deal with vary and contraction.
Tremendous-setted with
- Banded overhead extensions 15-20 reps
