DAY 3 – DEADLIFT

Below you will find your program. Each exercise has a breakdown of the movement using a written description and an exercise tutorial video for you to follow

First warm up by following the prescribed Warm Up Routine eg. Core Activation Routine below

Once the Warm Up Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

For squats for example start with 10 x body weight squats x 2, then start the loading process. Perform 8 reps on an empty barbell, 5 reps on the next increment, 3 on the next and single reps for every set until you reach your working weight, which you will then perform the prescribed amount of reps and sets. A very general way of calculating your increment increases is to calculate 10% of your working weight and that number is your weight increment increases.

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Bench Press x 5 reps, rest 3 minutes, then go to A2 – Row x 5 reps, rest 3 minutes, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on. Continue to follow the sequence of letters

Let’s get strong!