WORKOUT ONE

BARBELL BACK SQUAT

1. STAND WITH YOUR FEET SHOULDER WIDTH APART WITH YOUR TOES SLIGHTLY TURNT OFF CENTRE
2. GRIPPING THE BAR FIRMLY AND PULL YOUR ELBOWS FORWARD
3. BRACE YOUR CORE AND LIFT THE CHEST THROUGHOUT THE MOVEMENT
4. SIT YOUR HIPS BACK AND SQUAT TO JUST BELOW PARALLEL
5. KEEP YOUR KNEES IN LINE WITH YOUR BIG TOE
6. KEEP YOUR HEELS FLAT ON THE FLOOR AND MAINTAIN PRESSURE THROUGH YOUR HEEL, BIG TOE AND LITTLE TOE

1. STAND WITH YOUR FEET SHOULDER WIDTH APART WITH YOUR TOES SLIGHTLY TURNT OFF CENTRE
2. GRIPPING THE BAR FIRMLY AND PULL YOUR ELBOWS FORWARD
3. BRACE YOUR CORE AND LIFT THE CHEST THROUGHOUT THE MOVEMENT
4. SIT YOUR HIPS BACK AND SQUAT TO JUST BELOW PARALLEL
5. KEEP YOUR KNEES IN LINE WITH YOUR BIG TOE
6. KEEP YOUR HEELS FLAT ON THE FLOOR AND MAINTAIN PRESSURE THROUGH YOUR HEEL, BIG TOE AND LITTLE TOE

BARBELL BENCH PRESS

1. LIE FLAT ON YOUR BACK ON A BENCH
2. GRIP THE BAR WITH BOTHE HANDS JUST WIDER THAN SHOULDER WIDTH. WHEN YOU ARE AT THE BOTTOM YOUR HANDS SHOULD BE DIRECTLY ABOVE YOUR ELBOWS.
3. PULL YOUR SHOULDER BACK AND DOWN, WHILST LIFTING YOUR CHEST. YOUR FEET SHOULD BE ON THE GROUND ASSISTING YOU LOCK AND BRACE YOUR TORSO. TAKE A BIG BREATH BEFORE DECENDING.
4. BRING THE BAR SLOWLY DOWN TO YOUR CHEST.
5. BREATH OUT AS YOU DRIVE THE BAR BACK TO THE STARTING POSITION.

1. LIE FLAT ON YOUR BACK ON A BENCH
2. GRIP THE BAR WITH BOTHE HANDS JUST WIDER THAN SHOULDER WIDTH. WHEN YOU ARE AT THE BOTTOM YOUR HANDS SHOULD BE DIRECTLY ABOVE YOUR ELBOWS.
3. PULL YOUR SHOULDER BACK AND DOWN, WHILST LIFTING YOUR CHEST. YOUR FEET SHOULD BE ON THE GROUND ASSISTING YOU LOCK AND BRACE YOUR TORSO. TAKE A BIG BREATH BEFORE DECENDING.
4. BRING THE BAR SLOWLY DOWN TO YOUR CHEST.
5. BREATH OUT AS YOU DRIVE THE BAR BACK TO THE STARTING POSITION.

BOX STEP UP

1. HAVE A BOX AT KNEE HEIGHT. PLACE ONE FOOT ON THE BOX WITH.
2. LEAN FORWARD PUSHING YOUR KNEE OVER YOUR TOES. KEEP YOU CHEST UP PLACING THE WEIGHT INTO THE FRONT FOOT.
3. THE FOOT ON THE FLOOR, START WITH HEEL ON THE FLOOR TOES OFF SO YOU CAN NOT USE THIS LEG FOR ASSISTANCE.
4. DRIVE UP THROUGH THE FRONT LEG, ENSUREING THE KNEE STAY OVER AND INLINE WITH THE TOES. FINISHING IN A TALL STANDING POSITION WITH A SOLID GLUTE CONTRACTION TO FINISH ON THE WORKING LEG.
5. MAINTAINING CONTROL DESCEND BACK TO YOUR START POSITION AND REPEAT ALLOCATED REPS PER LEG.

1. HAVE A BOX AT KNEE HEIGHT. PLACE ONE FOOT ON THE BOX WITH.
2. LEAN FORWARD PUSHING YOUR KNEE OVER YOUR TOES. KEEP YOU CHEST UP PLACING THE WEIGHT INTO THE FRONT FOOT.
3. THE FOOT ON THE FLOOR, START WITH HEEL ON THE FLOOR TOES OFF SO YOU CAN NOT USE THIS LEG FOR ASSISTANCE.
4. DRIVE UP THROUGH THE FRONT LEG, ENSUREING THE KNEE STAY OVER AND INLINE WITH THE TOES. FINISHING IN A TALL STANDING POSITION WITH A SOLID GLUTE CONTRACTION TO FINISH ON THE WORKING LEG.
5. MAINTAINING CONTROL DESCEND BACK TO YOUR START POSITION AND REPEAT ALLOCATED REPS PER LEG.

PLANK

1. YOUR WEIGHT SHOULD BE IN THE BALLS OF YOUR FEET AND YOUR ELBOWS
2. KEEP YOUR BACK AND HIPS ALLIGNED LOCKING YOUR GLUTES WITH A SOLID CONTRACTION.
3. BRACE YOUR CORE AND DO NOT RAISE UP ABOVE YOUR HIPS.

1. YOUR WEIGHT SHOULD BE IN THE BALLS OF YOUR FEET AND YOUR ELBOWS
2. KEEP YOUR BACK AND HIPS ALLIGNED LOCKING YOUR GLUTES WITH A SOLID CONTRACTION.
3. BRACE YOUR CORE AND DO NOT RAISE UP ABOVE YOUR HIPS.

WEEKLY PROGRESSION FOR WORKOUT ONE OF PROGRAM

WEEK SETS REPS LOAD/RPE
1 3 10 8/10
2 3 12 8/10
3 4 10 7/10
4 4 12 7/10

WORKOUT TWO

BARBELL DEADLIFT

1. STAND FEET SHOULDER WIDTH APART. WITH YOU MID FOOT DIRECTLY UNDER THE BAR.
2. GRIP THE BAR WITH BOTH HANDS OUTSIDE OF THE KNEES. MAINTAING A FLAT BACK, WITH SHOULDERS JUST IN FRONT OF THE BAR.
3. MAINTAIN A NEUTRAL HEAD AND PULL THE SHOULDER BACK AND DOWN.
4. PULL GENTLY AGGAINST THE BAR TO TAKE THE SLACK OUT OF IT, PREVENTING A JERKING START.
5. LIFT THE BAR USING YOUR LEGS AND GLUTES, DRIVING EXPLOSIVELY UPWARD WHILST DRIVING THE GLUTES EXPLOSIVELY FORWARDS.
6. AT THE TOP STAND UP STRAIGHT FINISHING THE MOVEMENT WITH A STRONG GLUTE CONTRACTION.

1. STAND FEET SHOULDER WIDTH APART. WITH YOU MID FOOT DIRECTLY UNDER THE BAR.
2. GRIP THE BAR WITH BOTH HANDS OUTSIDE OF THE KNEES. MAINTAING A FLAT BACK, WITH SHOULDERS JUST IN FRONT OF THE BAR.
3. MAINTAIN A NEUTRAL HEAD AND PULL THE SHOULDER BACK AND DOWN.
4. PULL GENTLY AGGAINST THE BAR TO TAKE THE SLACK OUT OF IT, PREVENTING A JERKING START.
5. LIFT THE BAR USING YOUR LEGS AND GLUTES, DRIVING EXPLOSIVELY UPWARD WHILST DRIVING THE GLUTES EXPLOSIVELY FORWARDS.
6. AT THE TOP STAND UP STRAIGHT FINISHING THE MOVEMENT WITH A STRONG GLUTE CONTRACTION.

BARBELL BENT OVER ROW

1. DEADLIFT THE BAR OFF THE FLOOR. DO NOT ARCH YOUR BACK TO LIFT THE BAR.
2. IN A TALL STANDING POSITION KEEP THE BAR AGAINST THE THIGHS. BEND YOUR KNEES SLIGHTLY WHILST SIT YOUR HIPS BACK SO YOUR ALMOSTED IN A SEATED POSITION.
3. DRAW YOUR BELLY BUTTON INTO THE CENTRE OF YOUR BODY AND PULL YOUR SHOULDERS BACK.
4. LEAN FORWARD SLIGHTLY ENSURING YOUR ARMS ARE FULLY EXTENDED.
5. PULL THE BAR FROM ITS HANGING POSITION FOCUSING ON PULLING YOUR SHOULDERS TOGETHER. PULL YOUR ELBOWS CLOSE TO YOUR BODY AND BEHIND THE BAR,.
WITH CONTROL RETURN TO THE HANGING POSITION

1. DEADLIFT THE BAR OFF THE FLOOR. DO NOT ARCH YOUR BACK TO LIFT THE BAR.
2. IN A TALL STANDING POSITION KEEP THE BAR AGAINST THE THIGHS. BEND YOUR KNEES SLIGHTLY WHILST SIT YOUR HIPS BACK SO YOUR ALMOSTED IN A SEATED POSITION.
3. DRAW YOUR BELLY BUTTON INTO THE CENTRE OF YOUR BODY AND PULL YOUR SHOULDERS BACK.
4. LEAN FORWARD SLIGHTLY ENSURING YOUR ARMS ARE FULLY EXTENDED.
5. PULL THE BAR FROM ITS HANGING POSITION FOCUSING ON PULLING YOUR SHOULDERS TOGETHER. PULL YOUR ELBOWS CLOSE TO YOUR BODY AND BEHIND THE BAR,.
WITH CONTROL RETURN TO THE HANGING POSITION

SPLIT SQUAT

1. FIND A BOX APPROX MID SHIN TO KNEE HEIGHT FOR YOU TO PLACE YOUR FOOT ON.
2. GET INTO A FORWARD LUNGE POSITION WITH AN UP RIGHT TORSO. ENSURE YOU BRACE YOUR CORE.
LOWER UNTIL YOU THIGH IS ALMOST HORIZONTAL. KEEPING YOUR KNEE IN LINE WITH YOUR TOE
4. DRIVE UP THROUGH THE FRONT FOOT MAINTAINING PRESSURE THROUGH YOUR HEEL, BIG TOE AND LITTLE TOE.

1. FIND A BOX APPROX MID SHIN TO KNEE HEIGHT FOR YOU TO PLACE YOUR FOOT ON.
2. GET INTO A FORWARD LUNGE POSITION WITH AN UP RIGHT TORSO. ENSURE YOU BRACE YOUR CORE.
LOWER UNTIL YOU THIGH IS ALMOST HORIZONTAL. KEEPING YOUR KNEE IN LINE WITH YOUR TOE
4. DRIVE UP THROUGH THE FRONT FOOT MAINTAINING PRESSURE THROUGH YOUR HEEL, BIG TOE AND LITTLE TOE.

SIDE PLANK VARIATION

1. START ON YOUR SIDE WITH YOUR FEET STACKED ONE ON TOP OF THE OTHER. AND ONE FORARM DIRECTLY BELOW YOUR SHOULDER.
2. DRAW YOU BELLY BUTTON INTO THE CENTRE OF YOUR BODY MAINTAINING A BRACED CORE. THEN RAISE YOUR HIPS UNTIL THEY ARE INLINE WITH YOUR BODY.
HOLD THIS POSITION WITHOUT LETTING YOUR HIPS. ONCE YOU HAVE PERFORMED A SET ON ONE SIDE SWITCH TO THE OPPOSITE SIDE.

1. START ON YOUR SIDE WITH YOUR FEET STACKED ONE ON TOP OF THE OTHER. AND ONE FORARM DIRECTLY BELOW YOUR SHOULDER.
2. DRAW YOU BELLY BUTTON INTO THE CENTRE OF YOUR BODY MAINTAINING A BRACED CORE. THEN RAISE YOUR HIPS UNTIL THEY ARE INLINE WITH YOUR BODY.
HOLD THIS POSITION WITHOUT LETTING YOUR HIPS. ONCE YOU HAVE PERFORMED A SET ON ONE SIDE SWITCH TO THE OPPOSITE SIDE.

WEEKLY PROGRESSION FOR WORKOUT TWO OF PROGRAM

WEEK SETS REPS LOAD/RPE
1 3 10 8/10
2 3 12 8/10
3 4 10 7/10
4 4 12 7/10