Weight Room Strong 2

A1: Back Squats or Goblin Squats

3 x 8 reps (at working weight)

You have great mobility - let’s use it in the squat. You can use the smith machine or any machine version of squatting as well. Start with a light weight and slowly add weight until you get to your working weight - this can be 3-5 sets of warm-ups.

B1: Cable Pull Downs - SHOULDER WIDTH

3 x 5-8 reps

Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

C1: Romanian Dead Lift (stiff leg deadlift)

3 x 8-10 reps

This should all be felt in your HAMSTRINGS! Hinge at the hips and keep the bar in contact with the legs as it goes down towards the floor. As the bar goes lower you should feel your hamstrings load up with tension. Try to keep the knees with just a small bend. Once you can’t go further without bending the knees - squeeze glutes and come back to standing. Keep a flat back throughout - it should NEVER round!

D1: Shoulder Pressing

3 x 8-10 reps

Do 1-2 sets of warm-up with light weights to get a feel for it. Then three sets. You can be sitting or standing. Main thing is to get the weights from shoulder to overhead. Make sure to lock out the elbows overhead - this will also help with handstand!

E2: Horizontal Cable Row (narrow grip)

3 x 8-10 reps

On a machine that you have available perform these rows with a narrow grip! Try to get the feel of the scapular motion and feel the lats firing!

E1: Bicep Curls

3 x 12r

Get a little pump in the bicep to finish - this will help sculpt arms and also help towards chin ups!

E2: Cable Triceps

3 x 10-12 reps

On cable machine or with a band set the elbows in place and do as many tricep extensions as you can until failure (but no more than 15).

D1: Cobra Arching

Lvl1. Fingertip support

Lvl2. Hands at hips

Lvl3. Hands behind head

3 x 30 seconds

Maximally squeeze the muscles in the spine and glutes to get as much arch up as possible. Big tip is to brace the feet under something solid or to wedge them into the wall.

D2: Side Bends - elbow or hand

3 x 30 seconds (both sides)

Top leg goes in front, square shoulders to the side, try to squeeze the side abs at the top of each rep. Go as low as you can for each rep, ideally touching the hip to the floor without any rest!

D3: Hollow Holds

3 x 30 seconds

Start in a little ball, pull belly button to spine, extend one leg, extend the other, hands go overhead if possible. Only go to a position that you can hold with perfect form. If you can make the abs cramp you are winning.

Allow the neck to relax here, look from side to side a few times to try and release the tension in the upper traps!