Workout Instructions
A1:
Abduction Machine
2 sets, 15 - 20 reps
Cues
- Sit upright and maintain good posture throughout the exercise.
- Avoid leaning forward or backward as it can compromise the effectiveness of the exercise and strain your back.
- Control the movement and focus on the targeted muscle.
B1:
Trap Bar Deadlift
2 sets, 8 - 12 reps
Cues
- The bar should be aligned with the middle of your feet.
- Lower your hips and engage your core to achieve a neutral spine.
- Chest up and and shoulders back and down to maintain a proud chest throughout the lift.
- Keep the bar close to your body as you stand up, maintaining a straight line from your shoulders to your hips throughout the movement.
C1:
Single Leg Press
3 sets, 1 set x 10 - 15 reps, 2 sets x 15 - 20 reps
Cues
- Keep your chest up and maintain a neutral spine throughout the movement.
- Take a deep breath and engage your core for stability.
- Push through the heel of your working leg and extend your knee to straighten your leg.
- Fully extend your working leg, but avoiding locking your knee.
D1:
Hip Adductor
2 sets, 12 - 20 reps
Cues
- Sit up straight and engage your core to stablise your spine.
- Push your legs outward against the resistance of the machine.
- Keep the movement controlled and avoid using momentum or jerking your legs.
- Move your legs outward until you feel a stretch in your inner thighs.
E1:
Standing Calf Raise
3 sets, 8 - 12 reps
Cues
- Maintain a good posture throughout the exercise. Stand tall with your shoulders back and chest up.
- Keep your toes pointing forward or slightly turned out.
- Slowly raise your heels off the ground, pushing through the balls of your feet.
- Lift your heels as high as possible, feeling a stretch in your calf muscles at the top of the movement. Keep the movement controlled and avoid using momentum.
