WARM UP

  • 5 minutes easy jog or ride or row
  • 5 minutes mobility (VIDEO HERE)
  • 2 x 10 body weight squats (60 seconds rest)
  • 2 x 10 body weight single leg dead lift (5 right leg / 5 right leg) (60 seconds rest)

MAIN SET

If you are unsure of any of the exercises ask a gym instructor or PT to help you 🙂

  • 3 x 6 Back Squats (whatever weight feels like 80% by 6th rep)
    Take 2 minutes between sets 
  • 3 x 6 Dead Lifts (whatever weight feels like 80% by 6th rep)
    Take 2 minutes between sets 
  • 3 x 10 Shoulder Press (whatever weight feels like 80% by 10th rep)
    Take 1 minute between sets
  • 3 x 10 Seated Row (whatever weight feels like 80% by 10th rep)
    Take 1 minute between sets
  • 3 x 10 Bench Press (whatever weight feels like 80% by 10th rep)
    Take 1 minute between sets

COOL DOWN

  • 5-10 minutes easy jog or ride or row