Madalin Giorgetta- 12w Full Body Workout Guide.pdf

  • Uploaded by: Brook Jamal
  • 0
  • 0
  • February 2021
  • PDF

This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA


Overview

Download & View Madalin Giorgetta- 12w Full Body Workout Guide.pdf as PDF for free.

More details

  • Words: 35,449
  • Pages: 224
Loading documents preview...
MADALIN GIORGETTA 12 WEEK FULL BODY WORKOUT GUIDE

BODY BY MG

CREATE YOURBEST BODY

contents YOURGUIDE ????????????????????????????....... 1 RECOMMENDATIONS ?????????????????????.?.. 2 PROGRAMMING ?????????????????????................ 3-6 CALENDAR???????????????????????????????... 7 SETS X REPS ?????????????????????............................ 8 REST INTERVALS ?????????????????????................ 9 PROGRESSIVE OVERLOAD ????????????????... 10 STRENGTH DAY ?????????????????????................. 11 GLUTE PUMPERS ?????????????????????............... 12 CARDIO ????????????????????.....?????????.......... 13

# BODYBYMG

HIIT ??????????????????????????????.....??????. 14 LISS ?????????????????????......................................... 15-16 NUTRITION ?????????????????????....................... 17-18 STRETCH/ WARM-UP ?????????????????????... 19 CONTACT ?????????????????????............................. 20

contents EXERCISE GUIDE 1-4 ?????????????????................ 21 CALENDER1-4 .?????????????????.............................. 22 LEGS ?????????????????????????........................ 23-31 BOOTY ?????????????????????........................... 32-43 CHEST + BACK ????????????????????.......... 44-53 ARMS + ABS ?????????????????????............... 54-66 EXERCISE GUIDE 5-8 ??????????????........................ 67 CALENDER5-8 ?????????????????????................. 68 LEGS ???????????????????????????................ 69-77 BOOTY ?????????????????????........................... 78-89 CHEST + BACK ????????????????????......... 90-99 CONTENTS

STRENGTH ??????????????????????.......? 100-106 ARMS + ABS ?????????????????????............. 107-119 EXERCISE GUIDE 1-4 ???????????????.................... 120 CALENDER5-8 ?????????????????????................. 121

contents LEGS ??????????????????????????????..... 122-131 BOOTY ?????????????????????........................ 132-143 CHEST + BACK ????????????????????...... 144-155 STRENGTH ?????????????????????????? 156-163 ARMS + ABS ?????????????????????.......... 164-175 GLUTE PUMPERGUIDE ??????????.??........ 176-208 HIIT GUIDE ???....??????????................................... 209-213 STRETCH GUIDE ?????????????????????. 214-218 WHERE NOW? ?????????????????????????.? 219

CONTENTS

DISCLAIMER????????????????????......................... 220

YOURGUIDE So happy you could make it! I've been wanting to create a workout guide for so long and I'm so happy you're here with me. I'm so excited and grateful to be on this j ourney with you, and I can't wait to get moving!

YOURGUIDE

This guide is meant to help you feel confident and assured in the gym, you won?t need to worry that you?re doing an exercise ?wrong?or that you?re not achieving the results you want to. I?m not somebody that has been working out half my life. I am still relatively new on my fitness j ourney, and I believe this works for me as I know how you feel. I remember feeling out of my depth and struggling to achieve results with the wrong exercises.

1

I want to use all that I have learnt to help you achieve the body you want, in the most efficient way possible. No more time wasted. I'm going to cut out the guesswork for you and deliver you a program that will get you the results you are after.

recommendations These are the brands that I like to use. I specifically recommend using a good quality resistance band, as this will make all the difference with your workouts. RESISTANCE BANDS Sling Shot Hip Circle (Pink in Medium) www.amzn.to/2yiedAX SKLZ Mini Bands: www.amzn.to/2x7tXGE Chin-up Bands (Purple): http:/ /amzn.to/ 2zqOIfh ANKLES WEIGHTS Valeo: www.amzn.to/2gqLVO5 DUMBBELLS (for home) Yes4All Adj ustable Dumbbells:http:/ / amzn.to/ 2yE9JVp Bowflex SelectTech Adj ustable Dumbbells: http:/ / amzn.to/ 2yEvCUg

RECOMMENDATIONS

PROTEIN POWDER Women's Best Whey Protein: www.womensbest.com Use "MADALIN10" for 10% off

2

ACTIVEWEAR Gym Shark: www.gym.sh/Shop-Madalin

PROGRAMMING Before you start... Read over your exercise calendar, and read through all the exercise descriptions. If there are exercises you don't understand, or need further clarification on, post in the Facebook group: www.facebook.com/ groups/ bodybymg What do I need to begin? You?ll need a gym membership, resistance bands (if your gym doesn?t have them) and preferably some ankle weights. Can I swap the days around? I?d recommend not to as the days have been set up for you to give your body appropriate time to rest and recuperate. The only days you can swap are chest + back day with arms +abs day. This is because the other leg and booty day exercises contain activators and stretches, and these days need a specific amount of rest.

PROGRAMMING

Can I skip days?

3

I?m not perfect and I don?t expect you to be either. For best results, I?d encourage you not to skip days but I understand that life does get in the way. If you do need to skip a day, think about which day is the least important day. For instance, if there?s any day to skip, I?ll skip arms, this is because the exercises that I do on my chest + back day include compound exercises that work my arms. Do I move onto the next 4 week block when I'm done? Only move onto the next lot when you feel competent at the current exercises. There's no rush, you can spend 12 weeks on the first 4 week block, work at your own pace.

PROGRAMMING I'm a total beginner. Any advice for starting? I would suggest you do the first 2-3 weeks with minimal weight. Just use your bodyweight. Form is so important for your progress. Get your form perfect before loading up the bar. Try doing simply bodyweight squats, dumbbell romanian leg deadlifts and bodyweight glute bridges. You can also use the first few weeks to practice at home if you?re feeling self conscious about going to the gym. How do I make the exercises easier/ harder? As I can?t train with you one-on-one and assess you, I don?t know exactly what level of fitness you're at. If you try the prescribed exercises and find them too easy or too hard, let me know and I can give you another exercise to try. Keep in mind that if you can?t perform the exercise with a full range of motion in perfect form, perform the exercise with perfect form in a partial range of motion. Make the exercises more difficult by:

PROGRAMMING

-

4

Shortening the rest time Increasing the load Increasing the reps and/ or sets Increasing isometric hold time

Make the exercises easier by: -

Increasing the rest time Decreasing the load Decreasing the reps and/ or sets Decreasing or stopping isometric hold time

PROGRAMMING What if... 1. I still find this exercise too difficult? 2. I don't have the specialised equipment? 3. Somebody is using the equipment I need ?

PROGRAMMING

Here are some alternatives for these exercises:

5

Bulgarian Split Squat - try Split Squat Split Squat - try Static Lunge (not pictured) Hack Squat - try Leg Press Leg Press - try Dumbbell Steps Ups (not pictured) Barbell Squat - try adding a box/ bench Barbell Squat - try Goblet Squat Sumo Deadlift - try Conventional Deadlift with 4 second eccentric Conventional Deadlift - try Barbell Romanian Deadlift Barbell Romanian Deadlift - try Dumbbell Romanian Deadlift Strength Conventional Deadlift - try Trap Bar Deadlift Trap Bar Deadlift - try Dumbbell Deadlift (keep DBs at your sides) Strength Barbel Squat - try adding a box/ bench Inverted Row - try Smith Machine Inverted Row (not pictured) Squat Rack - Smith Machine Eccentric Chin Up - Assisted Band Chin Up Suitcase Deadlift - Single Leg Deadlift Side Lunge - Curtsy Lunge Back Extension - try on flat bench with DB instead (not pictured) Cable Kickback - Ankle Weight Kickback (not pictured) Cable Abduction/ Adduction - Ankle Weight Cable Abduction/ Adduction (not pictured) If you need other alternatives, post in the Facebook group: Body by MG.

PROGRAMMING What weight should I be using? The weights listed in your workouts are only my recommendations based on my personal experience performing the exercises. They are a good base for you to start with if you are a beginner and not sure which weight would suit you best. Try using the lowest recommendations first before you begin. You may need lower than my recommendations. However, if you are more experience you may find you need to use heavier weights than my recommendations. How do I know if I have picked the correct weight? You'll know the weight is right for you if you are performing the exercise and you really struggle to complete the last two reps. When I say "struggle" it should be hard but your form should still be perfect. If your form starts to break and your body starts to give you signs (your lower back starts to hurt etc) than stop the rep right there. If the reps are easy to complete, the weight is not heavy enough for you.

PROGRAMMING

When do I start increasing my weights?

6

When you start to improve and get stronger, you'll notice that you are not struggling as much in your final reps. This is when it's time to increase your weight. If for instance you increase your weight and you can't complete the 12 reps but can do 10, that's great. Stick with 10 reps. As a general rule, increase the weight and slightly lower the reps if need be. As you get stronger, increase the reps and then the weight. Make sure you keep track of this in your Progressive Overload table.

calendar Do I have to train on the suggested days? You don't have to train on the suggested days, however you do have to be careful to give your body adequate time to rest and recover. If you would like to mix up your days please keep this in mind:

CALENDAR

1. Always ensure 48 hours rest between Chest + Back Day and Arms + Abs Day 2. You can always follow Legs day with Boot Day as the exercises I have chosen for Booty are all lower impact and require less time for recovery 3. Always allow 72 hours rest between Legs Day and Lower Body Strength Day. These exercises are compound exercises that require the body longer to recover 4. You can do the glute pumpers every day if you like. They are low intensity exercises and will not tax the body in the same way as heavy lifts 5. HIIT should be done no more than 3x a week

7

SETSXREPS What are sets and reps? Sets and repetitions (reps) describe the amount of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. Sets (3) are always written before reps (12), so 3 x 12, means 3 sets of 12 reps. What are supersets? Supersets are exercises that are performed back-to-back with no rest. For example, you would do a squat then move straight to a lunge with no rest. What are trisets? Similar to supersets, trisets are when 3 exercises are performed back-to-back with no rest. You only rest at the end of the set.

SETS X REPS

What are drop sets?

8

Drop sets are when you perform an exercise working down in weight and (in this guide) down in reps until muscle fatigue. For example, lat pull down: Reps x Weight: 12 x 25kg 8 x 20kg 6 x 15kg

rest intervals How long should I be resting for? I won't bore you with the science, but you should be resting for between 45-90 seconds between sets. I notice that I can easily start my set after 45 seconds when I'm doing arms + abs day but I need 60-90 seconds between sets on leg day. Do what works for you. Just make sure you don't rest to long between sets as you are prone to inj ury if your body has too long to cool down. How long do I rest on strength days? Rest is different on strength days. I recommend resting for 3 minutes between sets on your strength days as you'll need all the energy you can to lift heavy. How long is each workout?

REST INTERVALS

It depends on your gym as some exercises will take longer depending on where your equipment is. I have timed each individual workout and they run for between 50-70 minutes (not including the warm-up or cool down).

9

These workouts have been calculated according to a strict 1minute rest between sets. The workouts have been calculated different for the strength day, which is a 3 minute break between sets. I have tried to match exercises together so you won?t be running around the gym as much. All machine exercises are supersetted with a dumbbell only exercise, so simply organize your dumbbells first, that way you?re not running back and forth and wasting time.

progressive overload What is progressive overload? Progressive overload is gradually increasing the amount of stress on the body over time. For example, you could be increasing the weight you are lifting, perfecting your form, decreasing your rest time, increasing your isometric holds or increasing your sets x reps. In this guide, we are going to focus on tracking and increasing the weight you lift and the amount of sets x reps you complete at that weight.

PROGRESSIVE OVERLOAD

This is the part where your ego may kick in, but don't add weight to an exercise until you can do it with perfect form. The first 2 weeks of this guide may all be bodyweight, j ust make a note of it. Don't rush yourself. In fact, if you are a beginner I would suggest all bodyweight or very light dumbbells for the first 2 weeks.

10

Up until recently I was performing 4-3-1squats with no load, j ust body weight, then I added a dumbbell and now I have added a barbell. Don't j ust measure progressive overload with the amount you can lift, video yourself and look at your form each week. This is a great way to track your progress. Each exercise is different so it's not as simple as saying "add 5kgs each week." Try adding 5kg to a lateral raise each week and get back to me! It will take me a long time to go from 3 to 4kg in a lateral raise, but I can now do 12 reps instead of 10. As a general rule, you can add more weight to heavy compound exercises, and add more sets/ reps to accessory exercises. Always remember progressive overload is not linear, some weeks you are stronger than others. Don't get down on yourself and always focus on perfect form first.

STRENGTH DAY Do I have to do the strength day? You don't have to do anything if you don't want to! But if you want the best results possible than yes, do it! Combining heavy, low rep compound training and lighter higher rep training will yield the best results. I have you starting Strength training in week 5 but if you're more experienced, feel free to start in week 1. I?ve included a strength day for your booty and for your legs with a mix of compound exercises: hip thrusts/ glute bridges, deadlifts and squats, but you could sub these out with other exercises, or include these with other exercises into your workout, it?s up to you. The other big exercises are the: bench press, bent over row and overhead press.

STRENGTH DAY

If you?ve never done a deadlift or an elevated hip thrust before, you will want to work on your technique before you begin loading the barbell up with weight. You'll be surprised at how quickly your strength increases.

11

When you feel confident with your technique, you can start your strength days. As the lifts won?t be too heavy to start with, you will only be resting for 90 seconds between sets. As the deadlift and the hip thrust both start from the floor you will need to use full diameter weights. Use 5kgs on each side so the total weight lifted is 30kg. If this is still too heavy for you, substitute with a lighter bar or use dumbbells instead. Don?t skip the warm-up sets, this will help prevent inj ury and allow you to lift more in the long run. As you increase your weight, change your rest time to 3 minutes between sets. You'll need it!

glute pumpers What are Glute Pumpers? The glute pumpers are probably my favourite exercises, and probably the most underrated booty workouts you will do! The are high rep, bodyweight only exercises, so are great to do from home if you can?t be bothered driving to the gym or are perfect for when you're on holiday. The best thing about the glute pumpers is that they're low intensity. They don?t create huge muscle damage so you won?t be sore the next day. If booty building is a goal of yours, you can do these everyday as your muscles won?t need as long to recover. You can also up the ante and try experimenting with these exercises. For example, you can add resistance bands to the bench workouts (extended fire hydrant with RB, hip thrust with RB, single leg hip thrust with RB) or adding dumbbells to the resistance band workouts (DB + RB glute bridge, DB froggies, DB + RB standing leg abduction).

GLUTE PUMPERS

My best advice for these is to make sure you use a strong resistance band. If you?re using a resistance band that is weak and flimsy, it defeats the purpose. I love the Sling Shot Hip Circle in medium and highly recommend it.

12

Try doing them at the end of your workout as they are a great finisher. They are perfect if you only have 15 minutes to spare, and you don?t have to do the whole circuit, j ust do as many exercises as you can in your allotted time allowance.

CARDIO Do I have to do cardio? If you?re one of those people who basically eats what they want and doesn?t put on weight and finds it difficult to put on muscle then refrain from cardio. You don?t need to be burning any more calories and need all the extra energy you can get to build muscle. However, if you?re like most of the general population you?ll have to do a bit of cardio. Keep in mind, excess cardio will inhibit growth, so cardio bunnies out there remember to give the treadmill a break please! The type of cardio I am recommending is High Intensity Interval Training (HIIT) and some Low Intensity Steady State cardio (LISS). If your aim is to lose body fat, I recommend HIIT 2-3x a week. If your aim is simply gain muscle than I recommend LISS. Do I have to do HIIT for fat loss? Short answer, no, although it does help to burn extra calories. If fat loss is your goal, you should make good nutrition your priority and support it with resistance training. If muscle gain is your goal, you should make resistance training the priority and support it with good nutrition. Cardio should be the cherry on top to your fat loss, not the whole cake ;)

CARDIO

BUT I LOVE CARDIO! KEEP READING?

13

hiit What is HIIT? HIIT is a type of cardio training in which you workout with all your intensity (e.g. sprint), followed by short rest periods. You can perform HIIT at the park, on the air bike, stairmaster, prowler or treadmill. Why should I do HIIT? HIIT (particularly sprints) have been proven to increase muscle size which will in turn burn body fat. HIIT also burns a high amount of calories in a short amount of time, and is a great addition if your goal is to shed body fat. How many times a week should I do HIIT? I'd recommend between 2-3 times a week. But definitely no more than 3. When do I perform HIIT? Always do your HIIT training after a workout, never before a lifting session as it will drain your energy. The sessions are between 4-40 minutes, so you can always squeeze one in! Which HIIT option is best for the booty?

HIIT

The HIIT I would recommend is the Stairmaster or the incline treadmill as they fire up the glutes and can cause muscle damage resulting in growth.

14

LISS What is LISS? Low Intensity Steady State cardio (LISS) is a type of cardio training whereby you stick to a heart rate of 120-140 BPM for 30-60 minutes. Why is LISS not in my calendar? In a perfect world, I would include LISS into your program but realistically I know it can be difficult, it's a lot of exercise with lifting, HIIT and now LISS. I haven't included it in your calendar for this reason. Why should I do LISS? The main benefit of doing LISS is the reduction of cortisol levels, a stress triggered hormone. This hormone causes retention of fat around your belly (among other nasties). Doing cardio whilst building muscle is recommended but it?s not a necessity to increase your size. The reason I recommend incorporating cardio into your workout is because cardiovascular training increases recovery time between workouts and put simply, cardio is great for your health and will keep you fit. The fitter you are, the more energy you will have to lift heavier weight and squeeze out extra reps, which will in turn, create bigger muscles.

LISS

How many times a week should I do LISS?

15

Preferable 3-4x a week, though if you can manage to go for a 30 minute walk every day that would be amazing. It helps if you have a dog you can walk (or maybe j ust steal a neighbour's dog!)

LISS What type of LISS should I do? The key is to choose something that you enj oy that will keep your heart rate in a steady state. If introducing LISS into your life causes you stress, and you hate it, don't do it. It should be enj oyable. If it's causing you stress, it's defeating the purpose.

LISS

Being outside in nature has so many proven health benefits, you know your Mum was right when she told you to play outside! So try to do your LISS outside. Remember, it's supposed to be a leisurely stroll, done for the purpose of reducing your cortisol levels and calming your mind, not for burning calories. I walk my dog every day for an hour over 3.5km (she's really, really slow!) and that's my LISS done. You could j og or try yoga. Put a podcast on, take the time to talk and walk with a friend or use the time to chill out and enj oy yourself!

16

NUTRITION What should I be eating? At the moment, I am not giving specific meal plans as I?m not a nutritionist or coach. However, I am capable of making recommendations for healthy eating to achieve your goals. I will be using the Facebook group as a way to check in with everyone, it's up to you how involved you want to be. I will be releasing a healthy eating guide in a few months, so stay tuned! Do I need to eat pre and post workout? Definitely and 100% yes! Carbohydrates and protein pre and post workout are ideal to maximize recovery and muscle growth. What do you eat pre-workout? I have a mix of protein and carbs which is great if you?re trying to gain muscle like me. I?m telling you what I have, but that doesn?t mean you should eat the exact same thing. It may be too many calories for you, or you might not like it. Find something that works for you.

NUTRITION

With that being said, I drink a protein shake every morning.

17

INGREDIENTS 30g Women?s Best Protein Powder* 400ml oat milk or water 30g rolled oats ½frozen banana 1tbsp peanut butter 1tsp coffee

NUTRITION METHOD Blend and enj oy! *Use code Madalin10 for 10% off Women's Best What do you eat post-workout? It?s important to refuel your body 30-45 minutes after a workout. The best thing you can eat is carbohydrates, and I like having oats as it?s quick and easy. In summer I?ll soak them overnight and in winter I?ll make porridge. You can spice them up and add apples, cinnamon or cocoa powder. INGREDIENTS 70g rolled oats 100g frozen berries 3/4 cup oat milk 1/4 tsp cinnamon 1tsp honey

NUTRITION

METHOD Microwave oats and milk for 60 seconds. Stir. Add in honey, cinnamon and frozen berries and microwave for another 30 seconds.

18

STRETCH/W ARM-UP Why do I need to stretch? I won?t bore you with the long explanation. The part that matters is the part where I tell you, if you don?t do your stretches you won?t be able to achieve a maximum range of motion in your workouts. Less range of motion, means less muscle growth. So if you want the hammies or the delts or the quads, do your stretching kids. I don?t have time to warm-up do I have to? I?ll be honest, I have been prone to skip my warm up in the past because I couldn?t be bothered. It wasn?t until I become a personal trainer that I appreciated how important it is to warm up your body before a workout. You?ll feel better, be able to lift more, prevent inj ury and reduce muscle soreness. It?s only 5 minutes, so please, don?t skip it!

STRETCH/WARM-UP

What is dynamic stretching?

19

Dynamic stretching is stretching that involves moving through a stretch, which warms up the muscle before exercise and increases your range of motion. You'll find dynamic stretches at the start of your workout as part of your warm-up routine. What is static stretching? Static stretching is stretches that are held in position for longer than 30 seconds and elongates the muscles, improving flexibility and preventing inj ury. You'll find static stretches at the end of your workout, as part of your cool down. See the STRETCH guide for a more comprehensive breakdown of all the stretches.

CONTACT What is the best way to reach you? I'd prefer if you contact me via the private Facebook group: https://www.facebook.com/ groups/ bodybymg/

CONTACT

If you have a question that is more personal, or you don't feel comfortable using the Facebook group, email me [email protected]. Please be aware I do receive plenty of emails a day so for a quicker response, try to make use of the Facebook group Body by MG.

20

BOEXER DY B Y M G CISE GUIDE

WEEK1- 4 21

R A D N E CAL

WEEK 1-4 CALENDAR

4 1 K WEE

22

MON

TUES

WED

THU

FRI

WK 1

L

B

C+B

R

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 2

L

B

C+B

R

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 3

L

B

C+B

R

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 4

L

B

C+B

R

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

HIIT = HIGH INTENSITY INTERVAL TRAINING

GP = GLUTE PUMPER

A + A = ARMS + ABS

C + B = CHEST + BACK

L = LEGS

B = BOOTY

R= REST

4 1 K E WE LEGS

MONDAY

WARM UP + DYNAMIC STRETCH SET TYPE

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

STANDARD

ROMANIAN DUMBBELL DEADLIFT

3 X 12

DUMBBELLS

8-14

4-3-1 GOBLET SQUAT

3 X 12

DUMBBELL (BOX)

15-20

3 X 12

LEG CURL MACHINE

10-20

3 X 12

STEP DUMBBELLS

5-10

(CAN USE BOX)

SUPERSET LYING LEG CURL

SPLIT SQUAT

EACH LEG

SUPERSET FITBALL CURL

3 X 25

FITBALL MAT

-

WIDE STANCE LEG PRESS

3 X 12

PLATE LOADED LEG PRESS MACHINE

20-60 *plates only

KETTLEBELL

10-18

SUPERSET SINGLE LEG DEADLIFT

3 X 12 EACH LEG

WEEK 1-4 LEGS

COOL DOWN + STATIC STRETCH

23

4 1 K E E W

LEGS

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

ROMANIAN DUMBBELL DEADLIFT 4-3-1GOBLET SQUAT

LYING LEG CURL

WEEK 1-4 PROGRESSIVE OVERLOAD

SPLIT SQUAT

24

FITBALL CURL

WIDE STANCE LEG PRESS SINGLE LEG DEADLIFT

SETS X REPS

KG

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

ROMANIAN DUMBBELL DEADLIFT

THE SET UP -

Hold the dumbbells against your thighs Grip the dumbbells tight with the palms of your hands facing downwards Your shoulders should be back with your upper torso slightly arched The knees should have a soft bend in them

PROPERPERFORMANCE -

Lower the dumbbells by moving your glutes backwards as far as they will go Keep the dumbbells close and in line with the body You should be looking forwards with shoulders slightly pulled back At the end of the range of motion, return to the standing position by driving the hips forwards You should aim to stand up tall Aim to lower the dumbbells to the count of 3 Pause at the bottom for 1-2 seconds

COACHING CUES

LEGS

-

To perform this exercise properly you should use the whole range of motion for your hamstring flexibility Engage your core throughout the whole emotion Throughout the whole motion keep your arms, back straight and your chest high

25 # BODYBYMG

4-3-1GOBLET SQUAT

THE SET UP -

Stand up with the dumbbell in front of you at chest height Your elbows should be bent and facing downwards Feet j ust outside shoulder width apart and facing forwards

PROPERPERFORMANCE -

Keep a tight core, flat lower torso and squat downwards ( lower for 4 seconds) Allow your elbows to make contact with the inside of your knees when squatting Push your hips back up, until you are j ust below parallel with your knee bend (Pause at the bottom for 3 seconds) Return to the standing position by driving your bodyweight back up through the heels (Up in 1second)

COACHING CUES -

LEGS

-

When squatting downwards keep your chest and head up At the bottom of the squat, pause and use your elbows to push your knees outwards Keep your core engaged throughout the whole motion Your upper body should be static if your legs, hips and lower back as working as a unit Use a box if you need to practice your squat technique

26 # BODYBYMG

LYING LEG CURL

THE SET UP -

Adj ust the machine to match your height Lie face down and as flat as possible on the bed of the machine Ensure that your toes are straight and that your legs are fully extended The pad of the lever should be angled so that it fits j ust under both calves muscles Grab onto the side handles

PROPERPERFORMANCE -

Curl your legs by bending your knees Keep your hips flat on the bed of the machine Curl your legs as far as possible and your thighs should remain in contact with the machine bed at all times Lower your legs to the count of 4 Bring the legs back to the start position by straighten your knees

COACHING CUES The whole movement should be smooth and not j erky Engage your core throughout the whole motion Look downwards at the floor, as this keeps your neck in a safe and neutral position

LEGS

-

27 # BODYBYMG

SPLIT SQUAT

THE SET UP -

Grab hold of the dumbbells with your knuckles facing the ground Place your front foot flat on an appropriate step height (can use a thick plate if don't have access to a step. The lower the step, the harder it is) Step backwards with the weight bearing leg and keep this leg as straight as possible You should be on the ball of your foot of the supporting leg, with the toes facing forwards

PROPERPERFORMANCE -

As you execute the split squat downwards, keep the rear leg as straight as possible whilst maintaining an erect upper body Drive the front knee forwards until your front knee is over your toes (not shown in picture, bad Maddy) Push your front knee outwards Pause at the bottom for 2-3 seconds To reverse the movement, keep your weight bearing leg straight Then push your bodyweight into the front foot which is in contact with the step Swap sides

COACHING CUES LEGS

-

Ensure that the knee of the back leg is in a fixed position, as this acts as a stabiliser and prevents wobbling A heel down position on the front foot helps with ankle flexibility Keep your upper body straight as this helps with proper movement at the hip and you will feel the full benefit of the exercise

28 # BODYBYMG

FITBALL LEG CURL

THE SET UP -

Start by laying on your back with both heels and calves resting on the Fitball Your legs should be fully extended The palms of your hands should be touching the ground Your arms should be by the side of your body, relaxed and straight

PROPERPERFORMANCE -

Lift your pelvis, so there is a straight line from your shoulder to your feet Your bodyweight should be on your shoulder blades and both feet Bend your knees, slowly bringing the Fitball towards your butt- as far as possible When your hamstrings are fully contracted, in a straight line return the Fitball back to the starting position

COACHING CUES -

LEGS

-

Keep the Fitball under control by executing the exercise in a slow and fluent manner Engage your core throughout the whole motion On the top end when the Fitball is a close to your butt as possible, give your glutes a squeeze!

29 # BODYBYMG

WIDE STANCE LEG PRESS

THE SET UP -

Set up the leg press by adding the desired weight plates Always use a plate loaded machine if you have access to it. If you are a complete beginner, practice the movement on a pin loaded leg press machine first Lay back straight on the machine and place your feet j ust wider than shoulder width Your fee positioning should be high and wide to target the glutes

PROPERPERFORMANCE -

Straighten your legs to take the weight plates off the rack and release the safety handle Keep a slight bent in your knees and then under control lower the weight under your knee line You knee will have a bend of around 45 degrees- this will produce a deep squat Push through the heels and straighten your knees to push the weight backwards to the starting position

COACHING CUES Never lock your knees out Go deeper if you want to activate your glutes Make sure that the safety is back on when you complete your routine

LEGS

-

30 # BODYBYMG

SINGLE LEG DEADLIFT

THE SET UP -

Start in a standing position with feet together Hold a kettlebell in one hand, hanging it in front of the body The kettlebell should be on the side of the moving leg You can use a pole or a wall to assist your balance

PROPERPERFORMANCE -

The knee of the supporting leg should be slightly bent Execute the deadlift by flexing at the hip and straighten your rear leg behind you for balance Lower the weight until you are parallel with the floor Move your hands so that they are as close to the floor as possible Then return to the starting position by raising your upper body and lowering the rear leg Swap sides

COACHING CUES -

LEGS

-

Look at the ground when performing the deadlift as this will keep your neck in a neutral position Engage your core throughout the whole motion Point your toes of your rear leg to really engage your hamstrings

31 # BODYBYMG

4 1 K E WE BOOTY TUESDAY

WARM UP + DYNAMIC STRETCH SET TYPE

EQUIPMENT

WEIGHT (KG)

RESISTANCE BAND

-

RESISTANCE BAND

-

RESISTANCE BAND

-

CABLE MACHINE ANKLE STRAPS

10-16

CABLE MACHINE ANKLE STRAPS

8-12

DUMBBELL + PAD RESISTANCE BAND

14-20

EACH LEG

BENCH

-

STRAIGHT LEG REVERSE HYPER

1X 20

BENCH

-

3x SEATED HIP ABDUCTION

1X 60

RESISTANCE BAND BENCH

-

FROGGIES

1X 40

MAT

-

EXERCISE CRAB WALK

TRISET

SETS X REPS 2 X 40 STEPS

2 X 20

CLAMS

EACH LEG

DONKEY KICK

EACH LEG

CABLE KICKBACK

2 X 15

3 X 10 EACH LEG

SUPERSET 3 X 15

CABLE HIP ABDUCTION

EACH LEG

DUMBBELL GLUTE BRIDGE

3 X 25

SUPERSET

WEEK 1-4 BOOTY

1LEG RAISED GLUTE BRIDGE

32

FINISHER

3 X 12

COOL DOWN + STATIC STRETCH

4 1 K E E W

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

CRAB WALK

CLAMS

DONKEY KICK

WEEK 1-4 PROGRESSIVE OVERLOAD

CABLE KICKBACK

33

CABLE ABDUCTION

DUMBBELL GLUTE BRIDGE 1LEG RAISED GLUTE BRIDGE STRAIGHT LEG REVERSE HYPER 3x SEATED HIP ABDUCTION

FROGGIES

SETS X REPS

KG

BOOTY

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

CRAB WALKS

THE STARTING POSITION -

Place a resistance band j ust above your knees Open your stance to j ust wider than your hip width Turn your feet outwards Contract your glutes by rotating your thighs outwards Your knees should be in line with your feet Clasp your hands above your head to use as a counterbalance

PROPERPERFORMANCE -

Lower yourself into a slight squat position, as if you are going to sit down on a chair Keep your upper torso still, and step sides- whilst keeping a tight resistance on the band The other leg should be still pushing out against the band Take half a step inwards with the other leg- don?t step too far Repeat all of the instructions above in a slow, controlled motion- think of a crab walking! Swap sides

BOOTY

COACHING CUES -

When performing the exercise ensure that your inner foot doesn?t spring in, as this will decrease the tension on the band Keep your steps even and don?t step too far in either direction

34 # BODYBYMG

CLAMS

THE SET UP -

Start by lying on your side on the floor The resistance band should be wrapped around the top of your knees Support your upper body, with the weight bearing arm being at 90 degrees and hand facing forwards Use the other hand as a counterbalance Keep shoulder in line with the weight bearing arm Flex the hips to 45 degrees and knees at around 90 degrees, with right leg on top of your left

PROPERPERFORMANCE -

Begin the exercise by abducting the right leg Push the knee of the right leg away from the centre line of the body Your feet should remain in contact throughout the whole motion of the exercise - it can help to take your shoes off Pause at the top of the exercise and return back to the starting position Swap sides

COACHING CUES Keep your neck in a neutral position Engage your core throughout the whole motion

BOOTY

-

35 # BODYBYMG

DONKEY KICK

THE SET-UP -

Start off in a traditional box press up position with the resistance band around the knees Keep your knees together and at around 90 degrees Engage your core and keep your neck in a neutral position

PROPERPERFORMANCE -

Push your active leg backwards and up into the air, keeping the 90 degree bend on the knee with toes pointing outwards The thigh of the rear leg should be parallel with the floor Push your leg backwards from the heel Squeeze your butt at the top part of the motion and hold for 1-2 seconds Land in a controlled manner and go back to start position Swipe sides

COACHING CUES Keep your hips and head in line throughout the whole motion I use the Sling Shot Medium Hip Circle as the resistance band Keep your active foot slightly angled to engage the glutes

BOOTY

-

36 # BODYBYMG

CABLE KICKBACK

THE SET UP -

Attach the ankle cuff to your ankle and face the machine from about 2 feet away Grab the frame of the machine for balance and support Your feet should be hip-width apart Hinge your hips and sit them back slightly Your glutes and hamstring should feel slightly stretched Keep your hips level, engage your core to keep your back neutral

PROPERPERFORMANCE -

Use your butt muscles to lift the rear leg behind you in an arc Squeeze your butt at the top of your range of motion and pause Return the leg to the starting position Perform reps on the alternate leg

COACHING CUES -

BOOTY

-

Depending of your flexibility try to extend your leg as far as possible from the hip and keep your leg as straight as possible Always keep the tension on the cable when executing the whole exercise

37 # BODYBYMG

CABLE HIP ABDUCTION

THE SET UP -

Stand up tall with your feet close together next to the machine Attached the strap of the low pulley machine onto your ankle (the one closest to the machine from machine) Use the nearest arm to the machine for stability

PROPERPERFORMANCE -

Start by lifting and crossing your leg across your other leg, try to keep your torso from twisting This will lift the weight and pause at the top of the motion Then under control lower the weighted leg back to the starting position Repeat on the opposite side

COACHING CUES Concentrate on moving at the hip and keeping your upper body still You can step further away as you get better at the exercise

BOOTY

-

38 # BODYBYMG

DUMBBELL GLUTE BRIDGE

THE SET UP -

Begin by laying on your back and bring your heels close to your glutes Have a soft bend in your knees and place the dumbbell comfortably on your naval, use a mat if the dumbbell hurts your hips Flatten out the lower back as you tighten the core and keep your shoulders in contact with the floor

PROPERPERFORMANCE -

Begin to push up through the hips, flexing the glutes as you do, maintaining a lower flat back Push up as high as you can, you should only feel this working the glutes Use your shoulders as a balance Lower the back down to the floor

COACHING CUES Engage your core throughout the whole exercise Look upwards as this keeps the neck in a neutral position Keep your feet flat on the floor

BOOTY

-

39 # BODYBYMG

1LEG RAISED GLUTE BRIDGE

THE SET-UP -

Begin by lying on your back and bring your heels as close to your butt as you can Flatten out the lower back as you tighten your core Bring your arms out to the sides to help with balance and stability Look upwards to keep your neck in a neutral position.

PROPERPERFORMANCE -

Keep your hips level, lift one leg off the floor and extend it upwards Lift your hips and butt off the floor, use your glutes to thrust your hips upwards Push your bodyweight through the heel of the supporting leg At the top end of the motion, squeeze your glutes and hold for 1-2 seconds Lower your back downwards to the floor whilst keeping the lifted leg extended Switch legs and repeat on the opposite side

COACHING CUES BOOTY

-

Keep the core engaged, drive your bodyweight upwards using your glutes Don?t let your hips sag and keep them level at all times When you drive your bodyweight through your heels, you should be able to lift your toes off the floor

40 # BODYBYMG

STRAIGHT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be in line with your face Place your heels together and turn the toes out slightly Straighten your legs backwards

PROPERPERFORMANCE -

Lift the heels towards the ceiling Squeeze your butt as you lift your legs The legs should be parallel with the ground Your hips should be in contact with the bench the entire time Hold this position for 1-2 seconds squeezing your glutes Then under control lower your legs so that your toes are in contact with the floor

COACHING CUES Engaging core keeps your back straight and isolates your glutes Watch out for lower back pain, make sure your hips are positioned correctly, and you're not extending your legs to far in the air

BOOTY

-

41 # BODYBYMG

3X SEATED HIP ABDUCTION

THE SET UP -

Place a resistance band around both legs and j ust above the knees Have an even tension on the resistance band Start in a sitting position, with knees at 90 degrees and feet shoulder width apart Cross your arms over your chest

PROPERPERFORMANCE -

Your upper body can be in 3 positions: leaning forwards, upright and leaning backwards Complete 20 reps for each of the 3 body positions To perform 1rep, push your knees outwards, past your feet Hold in the abducted position for 1second and then return back to the starting position

COACHING CUES -

BOOTY

-

Always keep the resistance band under a tension throughout the whole motion Keep your back, head and neck in a neutral position by looking forwards Keep the movements very smooth and not j erky Try to keep your hips in a level and neutral position

42 # BODYBYMG

FROGGIES

THE SET UP -

Start in the glute bridge position Flatten out the lower back as you tighten your core Bring your arms out to the side to help keep balance Tuck your neck into your chest

PROPERPERFORMANCE -

Dig your elbows in the floor and make fists with your hands or keep you palms flat along the floor for balance Place the soles of the feet together and move them towards your butt Increase the flexion at your knees The hips should be abducted and externally rotated Bridge in the air whilst maintaining your body position

COACHING CUES -

BOOTY

-

Maintain flexion at the knees, abduction and external rotation at the hips when executing froggies- as this fully activates your glutes Lower your lower back and engage your core, also helps with full activation of the glutes

43 # BODYBYMG

4 1 K E WE CHEST + BACK WEDNESDAY

WARM UP + DYNAMIC STRETCH SET TYPE

TRISET

STANDARD

WEEK 1-4 CHEST + BACK

SUPERSET + DROPSET

44

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

BAND ASSISTED CHIN UP

3X6

RESISTANCE BAND BOX CHIN UP BAR

-

INVERTED ROW

3X6

SQUAT RACK BARBELL

-

WALL DEAD BUG

3X1

MAT

20 SECS

BENCH PRESS

5 X 10

BENCH PRESS

20-40

BENT OVERROW

3 X 12

BARBELL

15-30

LAT PULLDOWN (dropset) This is a total of 26 reps per set

3 X 12 3X 8 3X6

CABLE MACHINE WIDE BAR

20 - 35

CHEST SUPPORTED ROW

4 X 12

DUMBBELLS INCLINE BENCH

6 - 10

INCLINE DUMBBELL PRESS

4 X 12

DUMBBELLS BENCH

5 - 10

SUPERSET

COOL DOWN + STATIC STRETCH

4 1 K E E W

CHEST + PROGRESSIVE OVERLOAD BACK WEEK 1

EXERCISE

ASSISTED BAND CHIN UP

INVERTED ROW

WALL DEAD BUG

WEEK 1-4 PROGRESSIVE OVERLOAD

BENCH PRESS

45

BENT OVERROW

LAT PULLDOWN

CHEST SUPPORTED ROW INCLINE DUMBBELL PRESS

SETS X REPS

KG

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

BAND ASSISTED CHIN UP

THE SET UP -

Loop a resistance band around a pull up bar and secure it tightly Place one end of the resistance band under your foot or knees Grab the bar tightly with an underhand grip Your arms should be slightly wider than shoulder and fully straightened Pull your shoulders backwards with your chest outwards

PROPERPERFORMANCE

CHEST + BACK

-

Pull your bodyweight upwards until your chin is over the bar Contract your back muscles by pulling through your elbows Keep your neck in a neutral position by looking forwards Keep your core tight to prevent swaying Under control lower your bodyweight until your shoulders and arms are fully extended

COACHING CUES -

Use your biceps to perform the movement Keep your elbows close to your body Keep the upper torso straight and static All of the movement should be the through the arms The thicker the band, the easier the exercise will be. Avoid using the machine assisted pull-up and invest in a band!

46 # BODYBYMG

INVERTED ROW

THE SET UP -

Place a weighted barbell in a rack about waist height (can use the smith machine if you don't have access to a squat rack) Grab the bar tightly with an underhand grip and you should be lying under the bar Arms should be slightly wider than shoulder width and fully extended The whole body should be straight with the heels in contact with the floor The head should be in a neutral position

PROPERPERFORMANCE -

CHEST + BACK

-

Begin the row by flexing the elbows and moving your chest towards the barbell Bring your shoulder blades together as you bring your chest towards the barbell Squeeze your back muscles At the top of the motion hold for 1-2 seconds Under control lower your bodyweight back to the starting position

COACHING CUES -

Don?t let your hips drop and keep your lower back neutral by engaging your core Pull your bodyweight towards the bar by aiming for the middle of your chest Don?t let your elbows to move outwards To make the row easy bend your knees

47 # BODYBYMG

WALL DEAD BUG

THE SET UP -

Lay flat on your back, with your spine in a neutral position and core braced Use your arms to lightly push into the wall Your wrists should be pointing upwards with a slight bend at the elbows

PROPERPERFORMANCE -

Bring both legs towards the chest, the knees should at a 90 degree angle whilst your toes are facing the ceiling Keep both legs in a static position The further your legs are from your body, the more difficult the exercise is Keep the bend on both knees at 90 degrees throughout the whole motion.

CHEST + BACK

COACHING CUES -

When you build up core stability try to increase extension at the legs Your pelvis should remain in a neutral position throughout the whole motion Your lower back should remain on the floor the entire time

48 # BODYBYMG

BARBELL BENCH PRESS

THE SET UP -

Lay flat on the bench, with feet flat on the ground and toes pointing forwards Grab the bar tight with an overhand grip, with hands slightly wider than shoulder width apart Lift the bar from the rack and hold it above your chest with arms fully extended Engage your core muscle, keep your hips, shoulders and neck in a neutral position

PROPERPERFORMANCE -

CHEST + BACK

-

Under control move the bar in straight line towards your chest Keep your elbows tucked into your body so that your upper arms creates a 45 degree angle with your body Squeeze your chest muscles Hold for 1-2 seconds and then concentrate on using your chest muscles to lift the bar back to the starting position

COACHING CUES -

Keep your feet flat on the floor Engage your core to protect your back Your hips, upper back and neck should be in contact with the bench at all times Lower the bar under control towards the chest

49 # BODYBYMG

BARBELL BENT OVERROW

THE SET UP -

Walk to the bar and stand with your mid-foot under the bar Grab the barbell on the floor tightly with a pronated grip Have a slight bend at the knees and move your upper body forwards by bending at the hips Keep your back straight, it should be nearly parallel with the ground Lift your chest and don?t drop your hips Keep your head up and the bar should in front of you, with high elbows at around 90 degrees

PROPERPERFORMANCE -

CHEST + BACK

-

Keep the upper body stationary and pull the bar to your lower chest Lead with the elbows and open your hips when the bar leaves the floor Hold at the top end of the row squeeze your back muscles for 1-2 seconds Under control follow the same line, ensure your arms are fully extended and shoulders are stretched downwards

COACHING CUES -

The upper torso should be horizontal throughout the whole exercise Keep your knees bent to help with a straight lower back Keep a straight neutral back throughout the lift Point your toes out slightly as this will stop the bar from hitting your shins and knees Keep your wrists straight for better control of the bar

50 # BODYBYMG

LAT PULLDOWN

THE SET UP -

Sit down on the machine and place the foam pad over your knees Set the weight and grab the bar tightly with an underhand grip (wrists facing the machine) The hands should be wider than shoulder width apart Sit up tall with feet flat on the floor Look forwards

PROPERPERFORMANCE -

CHEST + BACK

-

Squeeze your shoulder blades down and together then your elbows down slowly until the bar touches the middle of your chest Keep looking forward and slightly upwards Your upper body should assume a slightly curved position as you bring your chest forward and up to meet the bar You should lean back slightly while keeping your back in the slightly curved position as you continue to pull the bar down Focus on pulling first with your shoulders then your elbows Slowly return to the starting position making sure you completely straighten and extend your shoulders upwards to the finish position

COACHING CUES -

Squeeze your shoulder blades together with a proud chest Keep your head level at all times Keep your core engaged through the whole exercise to protect the

51 # BODYBYMG

CHEST SUPPORTED ROW

THE SET UP -

Lay chest down on an inclined bench Grab the dumbbells tightly in both hands with a neutral grip (wrists facing each other) The arms should be fully extended The neck in a neutral position and eye looking forwards The shoulders, hip and knees should be in line and your back should be straight

PROPERPERFORMANCE -

CHEST + BACK

-

Retract the shoulder blades together and have a proud chest Keep your arms perpendicular to your upper torso and dumbbells should be below the elbows Pull the dumbbells up until your elbows are slightly above the line of your shoulders Squeeze your back muscles Hold at the top of the exercise for 1-2 seconds Then return back to the starting position

COACHING CUES -

The position of the bench should be high enough to stop the dumbbells from hitting the floor Don?t rely on momentum to lift and lower the dumbbells, instead focus on the quality of the contraction of your back muscles Keep your core engaged through the whole exercise to protect the

52 # BODYBYMG

INCLINE DUMBBELL PRESS

THE SET UP -

Set an adj ustable bench to around 45-60 degrees Grasp two dumbbells with palms facing each other and sit on the bench Lift the dumbbells to your shoulders and lean backwards onto the bench The elbows should be pointing downwards and outwards, away from your body Push your feet forcefully against the floor and tighten your torso muscles to stabilize your body

PROPERPERFORMANCE

CHEST + BACK

-

Press the dumbbells slowly up so that when they are half way up your upper arms are parallel to the floor, forming a straight line from your shoulders Your forearms should be parallel to each other Continue pushing them up until your arms are completely extended Squeeze your chest muscles Hold at the top of the exercise for 1-2 seconds Slowly under control return to the start position

COACHING CUES -

Do not bring your head forward or allow your lower back to arch away from the bench Don?t rely on the momentum of the lift to lower the dumbbells, instead focus on the quality of the contraction of your chest muscles Don't touch the dumbbells together at the top

53 # BODYBYMG

4 1 K E WE ARMS + ABS FRIDAY

WARM UP + DYNAMIC STRETCH SET TYPE

TRISET

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

SEATED SHOULDERPRESS

3 X 12

DUMBBELLS BENCH

6-10

BENT OVERREVERSE FLY

3 X 10

DUMBBELLS

3-6

SIDE LATERAL RAISE

3 X 12

DUMBBELLS

2-3

REVERSE BICEP CURL

3 X 10

BARBELL

10-15

SKULL CRUSHER

3 X 10

DUMBBELL

7-10

3 X 10

CABLE MACHINE

8-12

SUPERSET

KNEELING PALLOF PRESS

WEEK 1-4 ARMS + ABS

TRISET

54

TRISET

EACH SIDE

WIND SPRINTS

3 X 40

CHIN-UP BAR

-

SCISSORKICKS

3 X 40

MAT

-

STRAIGHT ARM PULLDOWN

3 X 12

CABLE MACHINE ROPE HANDLE

16-20

ISOMETRIC CHIN-UP

3 X 12

CHIN-UP BAR

-

V-UPS

3 X 10

MAT

-

COOL DOWN + STATIC STRETCH

4 1 K E E W

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

SEATED SHOULDERPRESS BENT OVER REVERSE FLY SIDE LATERAL RAISE

WEEK 1-4 PROGRESSIVE OVERLOAD

REVERSE BICEP CURL

55

SKULL CRUSHER

PALLOF PRESS

WIND SPRINTS

SCISSORKICKS

STRAIGHT ARM PULLDOWN ISOMETRIC CHIN-UP

V-UPS

SETS X REPS

KG

ARMS + ABS

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

SEATED SHOULDERPRESS

THE SET UP -

Sit up straight on a flat bench Grab 2 dumbbells tightly with an overhead grip (palms facing forwards) Plant the feet flat on the ground, toes pointing forwards and shoulder width apart The knees should be at a 90 degree angle The neck, shoulders and back shoulder should in line and in a neutral position Position the dumbbells so they are parallel with the shoulders The should be elbows pointing downwards and at a 90 degree angle

PROPERPERFORMANCE -

ARMS + ABS

-

Push the dumbbells upwards by extending your arms Squeeze the shoulder muscles and hold at the top of the motion for 1-2 seconds Then slowly return the dumbbells back to the starting position by bending the elbows

COACHING CUES -

Keep the back flat against the bench throughout the whole motion Keep the neck in a neutral position and don?t allow the head to j ut forwards Keep a slight bend of the elbow at the top of the motion (this will further aid muscle engagement at the shoulder)

56 # BODYBYMG

BENT OVERREVERSE FLY

THE SET UP -

Grab two dumbbells with a neutral grip (palms facing each other) Hinge the body from the hips until the upper torso is parallel with the ground Feet should be planted on the floor and shoulder width apart Keep the neck, shoulders and back in a neutral position Allow the arms to hang straight down

PROPERPERFORMANCE -

Pull the dumbbells in an arc motion towards the ceiling using the deltoids muscle Under control (following the same arc motion travelled) lower the weights back to the starting position

COACHING CUES

ARMS + ABS

-

Movement at the shoulders should be limited Keep the core engaged as this prevents the lower back from arching Allow the arms to move freely and never lock the elbows out Focus on using the deltoids throughout the whole motion- don?t rely on the momentum of the fly

57 # BODYBYMG

SIDE LATERAL RAISE

THE SET UP -

Grab two dumbbells and position them slightly away from the body, with a neutral grip (palms facing each other) Stand up tall, with feet hip width apart and toes facing forwards The neck, shoulders and back should all be in a line and in a neutral position Look forwards to keep the neck in a neutral position.

PROPERPERFORMANCE -

Under control/slowly raise the dumbbells up the sides of the body Stop lifting the dumbbells when you reach the height of the shoulders Hold at the top of the motion for 1-2 seconds Slowly return the dumbbells to the count of 4, back to the starting position

ARMS + ABS

COACHING CUES -

The dumbbells should never make contact with the body Use the shoulder muscles to move the dumbbells and don?t rely on the momentum of the motion Never let the dumbbells to j ust ?hang?at the lowest point of the motion

58 # BODYBYMG

REVERSE BICEP CURL

THE SET UP -

Grab a barbell tightly using a reverse grip (palms down) Stand up tall, engage the core and plant the feet together Tuck in the elbows, straighten the back and fully extend the arms The barbell should not be in contact with the body Keep the neck, shoulders and back in a neutral position Look forwards as this helps to keep the head in a neutral position

PROPERPERFORMANCE -

Keep the upper torso static and slowly curl the bar upwards towards the chest Curl the bar through the full range of motion Squeeze the forearm muscles at the top of the motion Hold for 1-2 seconds Slowly and under control return the barbell back to the starting position

ARMS + ABS

COACHING CUES -

Always us the biceps and forearm muscles to move the barbell Keeping the elbows fixed helps with the barbell travelling in an arc like motion Keep the whole motion smooth and controlled as this will further engage the biceps

59 # BODYBYMG

SKULL CRUSHER

THE SET UP -

Grab a dumbbell using both hands and an overlap grip The feet should be shoulder width apart The shoulders, back and hips should be in a neutral position Lift the dumbbell over the head (palms facing the ceiling) The arms should be extended with a slight bend at the elbow Look forwards and keep the neck in a neutral position

PROPERPERFORMANCE -

Keep the upper arms parallel to each other and close to the head Tuck the elbows inwards Lower the dumbbell in an arc like motion behind the head until the forearms make contact with the biceps Squeeze the triceps for 1-2 seconds Use the triceps to slowly move the dumbbell back to the starting position

ARMS + ABS

COACHING CUES -

The forearms should move and the upper arms should remain static when moving the dumbbell behind the head Don?t allow the head to j ut forwards Using a slow/controlled when lowering the dumbbell can help with a better recruitment of the triceps muscles

60 # BODYBYMG

KNEELING PALLOF PRESS

THE SET UP -

Begin in a tall kneeling position and parallel to the cable machine The shoulders should be slightly pushed back and down Grab the handle of the machine with both hands (palms facing in), move to chest height The hands should start at the centre of the chest Position yourself a couple of feet away from the machine to add tension Knees should be hip width apart with a 90 degree bend Engage the core to protect the lower back Look forwards and keep the neck in a neutral position Squeeze the glutes

PROPERPERFORMANCE

ARMS + ABS

-

Drive the handle straight out and fully extend the arms Hold for 2-3 seconds In a straight line return the handle back to the starting position Repeat on the opposite side

COACHING CUES -

Don?t lean backwards or forwards- squeezing the glutes should prevent this from happening Always keep the arms fully extended when pushing the handle out Don?t start off with too much weight Keep the core and glutes engaged throughout the whole motion

61 # BODYBYMG

WIND SPRINTS

THE SET UP -

Hang tightly from a chin up bar using a pronated grip (palms facing forwards) The feet should be off the floor The arms and legs are fully extended Engage the core to protect the lower back The shoulders, back and heels should be in line Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE -

Flex one side of the hip, bend the knee and bring it upwards through the full range of motion The thigh should be parallel with the floor Quickly reverse the action and return the active leg back to the starting position At the same time, perform the same action on the opposite side of the body

ARMS + ABS

COACHING CUES -

Keep the upper torso static and concentrate on driving the motion through the hips Don?t swing the body, as this engages the upper torso Keep the arms relaxed when hanging and don?t lock out the elbows

62 # BODYBYMG

SCISSORKICKS

THE SET UP -

Lay on your back, flat on a mat or the floor Place the hands under the butt to support the pelvis Engage the core to support the lower back Keep the upper back and head in contact with the floor Lift one leg up vertically by engaging one side of the hips The other leg should remain in contact with the floor

PROPERPERFORMANCE -

Think of a scissor action Keep both knees straight As the same time change the position of the legs, vertical (active) leg is lowered whilst lower leg changes position and is then raised vertically Keep back flat again the floor Alternate the leg action

ARMS + ABS

COACHING CUES -

Use the full range of motion at the hips when moving the legs sideways Perform the scissor under control and slowly to really activate the core muscles Don?t let the heels make contact with the floor in between reps

63 # BODYBYMG

STRAIGHT-ARM PULLDOWN

THE SET UP -

Attach a rope to a cable machine Grab the rope with a tight neutral grip (palms facing each other) Hands are shoulder width apart Tall up stand and engage the core Then lean forwards by slightly hinging the hips Slightly retract the shoulder blades and keep a slight bend at the elbows Keep the neck in a neutral position and look forwards

PROPERPERFORMANCE -

Under control pull the rope towards the thighs (until you feel the lats are fully engaged) Squeeze the lats and hold for 1-2 seconds Then slowly return the bar back to the starting position

COACHING CUES ARMS + ABS

-

Keep the core engaged to protect the lower back Keep the neck in a neutral position and never allow the head to j ut forwards Don?t lock the shoulder blades and move through the whole shoulder j oint

64 # BODYBYMG

ISOMETRIC CHIN-UP

THE SET UP -

Jump up and grab the bar with both hands (shoulder width apart) The palms of the hands should be facing you Hang with fully extended arms You can have a bend at the knee or straight legs (you choose)

PROPERPERFORMANCE -

Engage your core, upper back and shoulder muscles Then slowly pull your bodyweight upwards until the chin is above the bar Squeeze the upper back and shoulder muscles when at the top of the motion Hold the position for as long as you can - try 5-10 seconds With equal speed lower your bodyweight back to the starting position- ensure that the arms are fully extended

ARMS + ABS

COACHING CUES -

Use a full range of motion as this recruits more muscles fibres Keep the motion smooth and slow as this places less stress on the j oints Engaging the upper back and shoulder (primary) muscles will help with recruiting the muscle stabilisers When you are holding the bodyweight at the top of motion, focus on engaging all of the muscles in the body that you can! If you struggle with this try Assisted Band Chin-Ups instead

65 # BODYBYMG

V-UPS

THE SET UP -

Start by sitting on the floor with knees slightly bent Recline your upper body backwards to a comfortable angle Hands on the floor j ust behind the back for support Relaxed bend at the elbow Palms flat on the floor, fingers facing forwards and wrists engaged The legs should be straight out in front of you and both slightly off the floor Engage the core to protect the lower back Look forwards, as this keeps the neck in a neutral position

PROPERPERFORMANCE -

Keep the upper torso static, bend the hips and bring both knees towards the chest There should be a clear letter ?V?shape with the bend at the knees Engage the glutes and hold for 1-2 seconds Under control and slowly return the legs back to the starting position

COACHING CUES ARMS + ABS

-

Keep the pelvis level by engaging the glutes Keep the motion smooth and controlled throughout the whole exercise The hips drive the motion and not the knees

66 # BODYBYMG

BOD Y B Y M G EXERCISE GUIDE

WEEK5- 8 67

R A D N E CAL

WEEK 5-8 CALENDAR

8 5 S K WEE

68

MON

TUES

WED

THU

FRI

WK 1

L

B

C+B

S

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 2

L

B

C+B

S

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 3

L

B

C+B

S

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 4

L

B

C+B

S

A+A

OPTIONAL

-GP

HIIT

GP

HIIT

GP

HIIT = HIGH INTENSITY INTERVAL TRAINING

GP = GLUTE PUMPER

R= REST

A + A = ARMS + ABS

C + B = CHEST + BACK

S = STRENGTH

L = LEGS

B = BOOTY

8 5 K E WE LEGS

MONDAY

WARM UP + DYNAMIC STRETCH SET TYPE

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

STANDARD

BARBELL ROMANIAN DEADLIFT

3 X 12

BARBELL

20-35

4-3-1 BENCH SQUAT

3 X 12

KETTLEBELL TWO BENCHES

12-18

SINGLE LEG DEADLIFT

EACH LEG

KETTLEBELL

10-18

EACH LEG

BENCH DUMBBELLS

0-10

BACK EXTENSION

3 X 20

BACK EXTENSION MACHINE

-

HACK SQUAT

3 X 12

HACK SQUAT MACHINE

0-20

KETTLEBELL

-

SUPERSET

BULGARIAN SPLIT SQUAT

3 X 12

3 X 10

SUPERSET

SUPERSET CURTSY LUNGE

3 X 10 EACH LEG

WEEK 5-8 LEGS

COOL DOWN + STATIC STRETCH

69

8 5 K E WE

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

BARBELL ROMANIAN DEADLIFT 4-3-1BENCH SQUAT

WEEK 5-8 PROGRESSIVE OVERLOAD

SINGLE LEG DEADLIFT

70

BULGARIAN SPLIT SQUAT

BACK EXTENSION

HACK SQUAT

CURTSY LUNGE

SETS X REPS

KG

LEGS

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

BARBELL ROMANIAN DEADLIFT

THE SET UP -

Hold the barbell at waist height Grip the barbell tight with the palms of your hands facing downwards Your shoulders should be back with your upper torso slightly arched The knees should have a soft bend in them

PROPERPERFORMANCE -

Lower the barbell by moving your glutes backwards as far as they will go Keep the barbell close and in line with the body You should be looking forwards with shoulders slightly pulled back Only lower the barbell to j ust below the knees, don't go as far as you can if you are flexible Pause at the bottom for 2-3 seconds Return to the standing position by driving the hips forwards You should aim to stand up tall

COACHING CUES LEGS

-

To perform this exercise properly you should use the whole range of motion for your hamstring flexibility Engage your core throughout the whole emotion Throughout the whole motion keep your arms and back straight and your chest high

71 # BODYBYMG

4-3-1BENCH SQUAT

THE SET UP -

Place two benches parallel with a gap between them, that is slightly wider than shoulder width Stand up tall with a kettlebell in both hands and with a foot on each bench Position the weight so that is below waist height and between your legs

PROPERPERFORMANCE -

Keep your upper torso straight, engage your core, bend your knees and hinge your hips Keep your arms straight and squat so that your knees go over your toes Take 4 seconds to lower yourself down Hold for 3 seconds, and then drive through your heels back to the starting position in 1second At the top of the position, give your glutes a hard squeeze

COACHING CUES LEGS

-

Don?t be afraid of using heavy weight for this exercise Kettlebells are easier to grip and less clumsy than using dumbbells and better for heavy weight Ensure that the benches are placed on a stable surface

72 # BODYBYMG

SINGLE LEG DEADLIFT

THE SET UP -

Start in a standing position with feet together Hold a kettlebell in one hand, hanging it in front of the body The kettlebell should be on the side of the moving leg You can use a pole or a wall to assist your balance

PROPERPERFORMANCE -

The knee of the supporting leg should be slightly bent Execute the deadlift by flexing at the hip and straighten your rear leg behind you for balance Lower the weight until you are parallel with the floor Move your hands so that they are as close to the floor as possible Then return to the starting position by raising your upper body and lowering the rear leg Swap sides

COACHING CUES -

LEGS

-

Look at the ground when performing the deadlift as this will keep your neck in a neutral position Engage your core throughout the whole motion Point your toes of your rear leg to really engage your hamstrings

73 # BODYBYMG

BULGARIAN SPLIT SQUAT

THE SET UP -

Tall up stand with your feet hip-width apart Hold a dumbbell in both hands Your arms should be fully extended by the sides of your body The palms of your hands should be facing each other

PROPERPERFORMANCE -

Step back and place your rear foot onto a bench Keep your arms straight and your torso upright throughout the whole motion Lower your hips towards the ground, so that your rear knees bends and moves towards the ground Hold for 2-3 seconds Then drive your bodyweight through your rear heel and return back to the starting position Perform reps on the alternate leg once done with one side

COACHING CUES

LEGS

-

Do not bend your upper torso and keep your chest up Drop into the squat with your hips, as opposed to j erking the knee forwards Do not let the knee of the grounded leg collapse inwards The front knee should go over the front toe

74 # BODYBYMG

BACK EXTENSION

THE SET UP -

Position your thighs onto the padding of the machine With a straight torso, place your arms across your chest and look forwards Your toes should be pointing outwards and the lower pad should be on the belly of your calf muscles

PROPERPERFORMANCE -

Lower your upper torso by bending the waist until fully flexed Try to extend your waist so that it is parallel with your legs Keep your upper back rounded Squeeze your glutes throughout the whole upwards motion Return to the starting position

COACHING CUES -

LEGS

-

Distribute your bodyweight so that your thighs sits evenly on the pad of the machine Your stomach shouldn?t press against the side of the pad when you lower your bodyweight The pad should sit below your hips, so you can rotate around it - you may have to adj ust the height Don?t bounce or hold at the bottom of the exercise Keep a space between your chin and chest to keep your neck in a neutral position Don't hyperextend your back, keep it rounded at the top, this is very important to avoid lower back pain

75 # BODYBYMG

HACK SQUAT

THE SET UP -

Place your back against the machine and hold onto the handles Position you feet shoulder width apart Look forward and slightly bend your knees You may not need to add any weight to the machine, as it is heavy already

PROPERPERFORMANCE -

Keep your head in a neutral position, eyes looking forwards and your back straight Whilst holding onto the handles, slowly lower the weight by bending your knees and keeping your back against the pad Stop when your knees are slightly less than 90 degrees Hold at the bottom of the motion for 1-2 seconds, then drive your bodyweight through your heels

COACHING CUES It is important to keep you back pressed against the pad at all times Don't hyperextend your knees

LEGS

-

76 # BODYBYMG

CURTSY LUNGE

THE SET UP -

Stand up tall and engage your core muscles Start in a split stance with feet shoulder width apart Grip the dumbbells tightly with your palms facing inwards Your arms should be extended

PROPERPERFORMANCE -

Begin the movement by bending your back knee towards the floor Keep your front knee in line with your toes Perform a curtsy by executing a side lunge, step to the left and allow the hips to drop downwards and backwards Keep your leg back, continue finishing the reps and do not return to the start position until all reps are complete Perform reps on the alternate leg once done with one side

COACHING CUES -

LEGS

-

Engage the glutes throughout the whole exercise Push your bodyweight through your front foot and the ball of the back foot- this will make you stand up tall. Keep your arms straight throughout the whole exercise

77 # BODYBYMG

8 5 K E WE BOOTY TUESDAY

WARM UP + DYNAMIC STRETCH SET TYPE

EXERCISE

SETS X

EQUIPMENT

WEIGHT

TRISET

MONSTERWALK

2 X 40

RESISTANCE BAND

-

2 X 20

RESISTANCE BAND

-

2 X 15

RESISTANCE BAND

-

3 X 12

CABLE MACHINE ROPE

14-24

3 X 15

CABLE MACHINE ANKLE STRAPS

7-12

3 X 25

DUMBBELL + PAD RESISTANCE BAND

10-20

3 X 12

BENCH

-

STEPS

GLUTE BRIDGE

FIRE HYDRANT

EACH LEG

SUPERSET

CABLE PULL THROUGH

CABLE HIP ADDUCTION

SUPERSET

DUMBBELL HIP THRUST

SINGLE LEG HIP THRUST

WEEK 1-4 LEGS

FINISHER

78

EACH LEG

EACH LEG

BENT LEG REVERSE HYPER

1X 20

BENCH

-

3X SEATED PULSE HIP ABDUCTION

1X 120

RESISTANCE BAND BENCH

-

1X 30

MAT

-

EXTENDED SIDE LYING HIP ABDUCTION

EACH LEG

COOL DOWN + STATIC STRETCH

8 5 K E WE

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

MONSTERWALKS

GLUTE BRIDGE

FIRE HYDRANT

WEEK 1-4 PROGRESSIVE OVERLOAD

CABLE PULL THROUGH

79

CABLE HIP ADDUCTION DUMBBELL HIP THRUST SINGLE LEG HIP THRUST BENT LEG REVERSE HYPER 3X SEATED PULSE HIP ABDUCTION EXTENDED SIDE LYING HIP ABDUCTION

SETS X REPS

KG

BOOTY

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

MONSTERWALKS

THE SET UP -

Place the resistance band around both of your legs Stance should be around shoulder width apart Feet should be flat on the floor Have a slight bend at the knees Stand up tall, engage your core Keep the arms in a relaxed neutral position and out in front of your chest

PROPERPERFORMANCE -

Step out forwards and out to the side with one foot. Then step forwards and out to the side with the other foot Keep your steps as wide as possible when moving forwards, as this will create the monster walk Take 20 steps forwards, than 20 steps backwards

COACHING CUES

BOOTY

-

To make the exercise harder place the resistance band further down your legs Keep your hips stable when you walk and don?t waddle Look upwards and keep your neck in a neutral position If possible try to keep the heel of the front foot in line with the toes of the back foot Always keep the tension of the resistance band even throughout the whole exercise.

80 # BODYBYMG

GLUTE BRIDGE

THE SET UP -

Place a resistance band j ust above both knees and ensure that it is tight enough to keep your knees together Begin by lying on your back and bring your heels as close to your butt as you can Flatten out the lower back as you tighten the core and bring your arms out to the sides to help with balance and stability.

PROPERPERFORMANCE -

Lift your hips and butt off the floor, use your glutes to thrust your hips upwards Push your bodyweight through the heels of both supporting legs Fully extend your hips, at the top end of the motion squeeze your glutes and hold for 1-2 seconds Lower your back downwards to the floor under control

COACHING CUES -

BOOTY

-

Keep the core engaged, drive your bodyweight upwards using your glutes Don?t let your hips sag and keep them level at all times When you drive your bodyweight through your heels, you should be able to lift your toes off the floor The resistance band on your knees will stop your knee from moving outwards- this further isolates your glutes Keep an even tension on the resistance band throughout the whole exercise and push your knees against the band

81 # BODYBYMG

FIRE HYDRANT

THE SET UP -

Place a resistance band j ust above the knees Begin on fours, keeping your shoulders over the wrists and knees directly underneath your hips Keep your spine long and in a neutral position

PROPERPERFORMANCE -

Lift your left knee to the left whilst keeping the rest of the body static The left knee will be at a 90 degree angle and the leg will be parallel to the ground The point of the hips should be in line with the floor Hold at the hips full range of motion for 1second Lower the left knee under control back towards the ground whilst keeping the tension on the band Switch sides

COACHING CUES Maintain a slow and controlled motion throughout the whole exercise Don?t let your body move sideways when lifting your hips Engage your core as this keeps all of the body in line Keep the hips even and don?t lower one side of your hips to get your leg parallel with the floor

BOOTY

-

82 # BODYBYMG

CABLE PULL THROUGH

THE SET UP -

Start by standing facing away from the low pulley machine Straddle the cable with a shoulder width stance Keep your upper torso straight and your toes pointing out slightly Your knees should follow the line of your toes

PROPERPERFORMANCE -

Start the exercise by reaching through your legs as far as you can At the same time bend your hips and keep a slight bend in the knees Keep your arms straight throughout the whole motion Extend through your hips, whilst pushing your butt out and then stand up tall Maintain a neutral back position

COACHING CUES -

BOOTY

-

Never pull through your shoulders, as all of the movement should be through the hips It is not an ?up and down?motion, but rather a backwards and forwards motion Concentrate on finishing with the hips and squeezing the glutes at the top of the motion

83 # BODYBYMG

CABLE HIP ADDUCTION

THE SET UP -

Stand up tall with your feet close together next to the machine Attached the strap of the low pulley machine onto your ankle (the one furthest away from machine) Use the nearest arm to the machine for stability

PROPERPERFORMANCE -

Start by lifting your leg straight out to the side, go to your full range of motion This will lift the weight and pause at the top of the motion Then under control lower the weighted leg back to the starting position Repeat on the opposite side

COACHING CUES Concentrate on moving at the hip and keeping your upper body still You can step further away as you get better at the exercise

BOOTY

-

84 # BODYBYMG

DUMBBELL HIP THRUST

THE SET UP -

Begin by placing a resistance band around the legs and at the top of the knees Hold a dumbbell with both hands and rest it j ust below the naval area Place your upper back onto the bench with your knees around 45 degrees Knees should be hip width apart Tuck your chin into your chest There should be flexion at your hips Your heels, glutes and shoulder should be in line Your feet should be planted flat to the floor

PROPERPERFORMANCE -

Drive your hips upwards until your knees reach 90 degrees Your thighs should be parallel with the floor, hold this position for 1-2 seconds and squeeze your glutes Under control lower your hips back to the starting position

BOOTY

COACHING CUES

85

-

Focus on driving your weight through your hips Keep the movement of the lower body as smooth as possible Keep your hip points level throughout the whole motion Engage your core muscle to protect your lower back and to prevent it from hyperextending The resistance band will prevent your knees from going outwards and this will isolate your glutes Keep the tension equal on the resistance band when moving your hips upwards and downwards- if you need to increase the tension edge your knees out slightly!

# BODYBYMG

SINGLE LEG HIP THRUST

THE SET UP -

Rest your upper back onto one side of bench Sit on the floor Place your arms on the bench, with a 90 degree bend at the elbows and hands facing forwards (thumbs towards the ceiling) Tuck your chin into your chest

PROPERPERFORMANCE -

Extend one leg out in front and then plant the other close to your butt Drive your foot into the floor and extend your hips until your upper body is parallel to the ground The active leg?s knee should now in line your hips and shoulders The lifting leg should have a 90 degree bend at the knee with toes pointing upwards Perform reps on the alternate leg once done with one side

COACHING CUES

BOOTY

-

Don?t let the lifting leg touch the floor in between reps Don?t push off your elbows Don?t hyperextend your back and only drive your hips, until your back is in a neutral position Keep your foot flat (active leg) on the floor and don?t let your toes pop up

86 # BODYBYMG

BENT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be in line with your face Place your heels together and turn the toes out slightly Have a slight bend at both knees

PROPERPERFORMANCE -

Keep your knees bent and lift the heels towards the ceiling Squeeze your butt as you lift your legs The upper part of the legs should be parallel with the ground and then hold this position for 1second Then under control lower your legs so that your toes are in contact with the floor.

COACHING CUES -

BOOTY

-

Engaging core keeps your back straight and isolates your glutes Only lift your legs slightly higher than parallel from the ground; you don?t feel want to feel your lower back muscles working Keep your head and neck in a neutral position by looking down at the bench Add ankle weights to increase difficulty

87 # BODYBYMG

3X SEATED PULSE HIP ABDUCTION

THE SET UP -

Place a resistance band around both legs and j ust above the knees Have an even tension on the resistance band Start in a sitting position, with knees at 90 degrees and feet shoulder width apart Cross your arms over your chest

PROPERPERFORMANCE -

Your upper body can be in 3 positions: leaning forwards, upright and leaning backwards Complete 20 reps + 20 pulses for each of the 3 body positions For each pulse push the outside of your knees against the resistance band as quickly as possible Hold in the abducted position for 1second and then return back to the starting position

BOOTY

COACHING CUES -

Always keep the resistance band under a tension throughout the whole motion Keep your back, head and neck in a neutral position by looking forwards Keep the movements very smooth and not j erky Try to keep your hips in a level and neutral position

88 # BODYBYMG

EXTENDED SIDE LYING HIP ABDUCTION

THE SET UP -

Lay flat on your side on a bench Your hips should be placed near the edge of the bench Your weight bearing arm should have a 90 degree bend at the elbow, whilst supporting your upper body weight Engage your core to keep your spine straight, with the head in a neutral position Your bottom leg should have a bend at the knees, your top leg should have a stretch on it and draped over the bottom leg Your foot on the top leg should be turned slightly to face the floor

PROPERPERFORMANCE -

Raise the top leg from the below the bench line to as high as possible Keep the active leg straight and move from the hip and glutes

COACHING CUES -

BOOTY

-

By turning the foot to face the floor (active leg), increases the hip inwards rotation and glute activation Add ankle weights to increase difficulty

89 # BODYBYMG

8 5 K E WE CHEST + BACK WEDNESDAY

WARM UP + DYNAMIC STRETCH SET TYPE

TRISET

STANDARD

WEEK 5-8 CHEST + BACK

SUPERSET + DROPSET

90

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

ECCENTRIC CHIN UP

3X5

BOX CHIN UP BAR

-

PAUSED LAT PULLDOWN

3X5

CABLE MACHINE WIDE BAR

20-30

RKC PLANK

3X1

MAT

-

BARBELL FLOORPRESS

5 X 10

SQUAT RACK BARBELL

20-35

KNEE PUSH-UP

3 X 10

MAT

-

SINGLE ARM SEATED ROW (dropset) This is a total of 24 reps per set

3 X 10 3X 8 3X6

CABLE MACHINE DD HANDLE

12-20

DUMBBELLS BENCH

8-12

DUMBBELLS BENCH

5-10

EACH ARM

INCLINE PLANK ROW

4 X 10 EACH ARM

SUPERSET* *4TH SET IS OPTIONAL

SINGLE ARM BENCH PRESS

4 X 10 EACH ARM

COOL DOWN + STATIC STRETCH

8 5 K E WE

CHEST + PROGRESSIVE OVERLOAD BACK WEEK 1

EXERCISE

ECCENTRIC CHIN-UP PAUSED LAT PULLDOWN

WEEK 5-8 PROGRESSIVE OVERLOAD

RKC PLANK

91

BARBELL FLOORPRESS

KNEE PUSH-UP

SINGLE ARM SEATED ROW

INCLINE PLANK ROW SINGLE ARM BENCH PRESS

SETS X REPS

KG

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

ECCENTRIC CHIN-UP

THE SET UP -

Use a box to hoist yourself up onto the bar Or j ump up and grab the bar with both hands shoulder width apart The palms of the hands should be facing away from you Hang with fully extended arms You can have a bend at the knee or straight legs (you choose)

PROPERPERFORMANCE -

CHEST + BACK

-

92

-

Engage your core, upper back and shoulder muscles Then slowly pull your bodyweight upwards until the chin is above the bar Squeeze the upper back and shoulder muscles when at the top of the motion and hold for 1-2 seconds With equal speed lower your bodyweight back to the starting position- ensure that the arms are fully extended Try to lower yourself as slowly as possible - it should take between 4-5 seconds

COACHING CUES -

Use a full range of motion as this recruits more muscles fibres Keep the motion smooth and slow as this places less stress on the j oints Engaging the upper back and shoulder (primary) muscles will help with recruiting the muscle stabilisers

# BODYBYMG

PAUSED LAT PULLDOWN

THE SET UP -

Sit down on the machine and place the foam pad over your knees Set the weight and grab the bar tightly with an underhand grip (wrists facing the machine) The hands should be wider than shoulder width apart Sit up tall with feet flat on the floor Look forwards

PROPERPERFORMANCE -

CHEST + BACK

-

Squeeze your shoulder blades down and together then your elbows down slowly until the bar touches the middle of your chest Keep looking forward and slightly upwards Your upper body should assume a slightly curved position as you bring your chest forward and up to meet the bar You should lean back slightly while keeping your back in the slightly curved position as you continue to pull the bar down Pause at the bottom for 5 seconds Focus on pulling first with your shoulders then your elbows Slowly return to the starting position making sure you completely straighten and extend your shoulders upwards to the finish position

COACHING CUES -

Squeeze your shoulder blades together with a proud chest Keep your head level at all times Keep your core engaged through the whole exercise to protect the lower back

93 # BODYBYMG

RKC PLANK

THE SET UP -

Start in the standard plank position Interlock your hands and place them parallel with the shoulders The forearms positioned at a 45 degree angle to the shoulders Narrow the base by placing the elbows closer together Squeeze the quads to lock out the knees Squeeze the glutes to posteriorly rotate your hips Squeeze the shoulders towards the toes and vice versa Look down and hold your neck in a neutral position

PROPERPERFORMANCE -

Hold the RKC plank for 10-20 seconds

COACHING CUES -

CHEST + BACK

-

Try to lengthen the levers by placing your hands further away from the body Really use your glutes to stabilise the plank and to keep the hips posteriorly rotated You will shake pretty quickly using the RKC plank but you will get used to it!

94 # BODYBYMG

BARBELL FLOORPRESS

THE SET UP -

Lay under a racked weighted barbell Your eyes should be in line with the barbell Tightly grab the barbell with an overhand grip (palms facing away from you) The hands should be shoulder width apart Engage your core and keep your back in a neutral position Push your upper back/shoulders into the ground for stability Extend both legs and drive your heels in the floor

PROPERPERFORMANCE -

CHEST + BACK

-

Unrack the barbell whilst keeping your shoulder blades pushed into the floor Row the barbell towards the chest Keep your elbows tucked in and at 45 degrees Slowly lower the bar under control until the upper arm makes contact with the floor Squeeze the chest muscle and hold for 1-2 seconds Explosively push the barbell back to the starting position

COACHING CUES -

Stay in tight control throughout the whole motion and the movement of the barbell should always follow the same line Keep the wrists and elbows in line throughout the whole press Keep the back of the head in contact with the ground

95 # BODYBYMG

KNEE PUSH-UPS

THE SET UP -

Start on all fours The hands should be slightly wider than shoulder width apart Straighten the legs, so that you are balanced between the hand and feet Keep the upper torso in a straight line and don?t dip the lower back The feet should be hip width apart

PROPERPERFORMANCE -

Under control slowly bend your elbows to 90 degrees Use the chest muscles to push your bodyweight through the hands whilst extending the arms back to the starting position

COACHING CUES Tighten the core by pulling the belly button towards the spine Never lock the elbows out and keep them slightly bent Perform on your toes if fully competent

CHEST + BACK

-

96 # BODYBYMG

SINGLE HAND SEATED ROW

THE SET UP -

Attach a single handle to the low pulley cable machine Sit down and face the machine Grab the handle tightly using an overhand grip The legs should be bent at the knee with heels in contact with the machine Ensure that the back and neck are in neutral positions Pull your shoulders back slightly

PROPERPERFORMANCE -

Take the weight off the stack and under control pull the weight towards your side Pull the weight back as far as possible Retract your shoulder blades at the top of the movement and hold for 1-2 seconds Slowly return the weight back to the starting position

CHEST + BACK

COACHING CUES -

Don?t let your shoulders move forwards with your arm Perform on the weak side to correct any muscle imbalances Engage your core muscles to protect your lower back

97 # BODYBYMG

INCLINE PLANK ROW

THE SET UP -

Start with two hands on the edge of a bench Go into a plank position, with feet shoulder width apart and arms straight The shoulders, hips, knees and ankles should be in line Engage the core to prevent the lower back from aching Tightly grab the dumbbell with the wrist facing towards each other Extend the active arm fully with the dumbbell hanging

PROPERPERFORMANCE -

Row the dumbbell backwards by bending the elbows to 90 degrees Keep the upper torso and shoulders still At the top of the motion, squeeze your upper back muscles and hold for 1-2 seconds Return the dumbbell back to the starting position

CHEST + BACK

COACHING CUES -

Don?t let your shoulders move forwards with your arm Perform on the weak side to correct any muscle imbalances Engage your core muscles to protect your lower back Keep the whole motion smooth and not j erky

98 # BODYBYMG

SINGLE ARM BENCH PRESS

THE SET UP -

Grab a dumbbell tightly with the palm facing away from you Lay down flat on a bench with the dumbbell on top of the thigh Feet should be hip width apart with toes facing forwards The neck, shoulders, back, hips and knees should be in line and in neutral positions Engage your core to protect your lower back Use the thigh to help you to lift the dumbbell and the other hand to position it properly The dumbbells should in line with your shoulder and the arm extended

PROPERPERFORMANCE -

CHEST + BACK

-

Under control descend the dumbbell slowly to the side by bending your elbow 90 degrees When the weight is level with the side of the upper chest, squeeze the chest muscles and hold for 1-2 seconds Then slowly and under control extend your elbow back to the starting position

COACHING CUES -

I use my non lifting hand to press down on my abs to ensure I am conracting them the entire time Keep you back flat against the bench by tightening your core Push the dumbbell upwards by using the chest muscles only

99 # BODYBYMG

8 5 K E WE STRENGTH THURSDAY

WARM UP + DYNAMIC STRETCH SET TYPE

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

WARM UP

TRAP BARDEADLIFT

2 X 10

TRAP BAR

20-30

STANDARD

TRAP BARDEADLIFT

5 X5

TRAP BAR

40-60

CRAB WALK

2 X 40

RESISTANCE BAND

-

RESISTANCE BAND

-

MAT

-

BARBELL + PAD RESISTANCE BAND MAT

30-40

BARBELL + PAD RESISTANCE BAND MAT

50-70

WEEK 5-8 STRENGTH

GLUTE ACTIVATION

100

DONKEY KICK

STEPS

2 X 15 EACH LEG

FROGGIES

2 X 40

WARM UP

GLUTE BRIDGE

2 X 10

STANDARD

GLUTE BRIDGE

5 X5

COOL DOWN + STATIC STRETCH

8 5 K E WE

STRENGTH

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

TRAP BAR DEADLIFT

WEEK 5-8 PROGRESSIVE OVERLOAD

GLUTE BRIDGE

101

SETS X REPS

KG

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

TRAP BARDEADLIFT

THE SET UP -

Step inside the middle of the bar, positioning your feet slightly wider than shoulder width apart Lower your hips, push your butt back and look forward Grip the bar with palms facing inwards creating a neutral grip

PROPERPERFORMANCE -

Push the knees out Keep your chest up (show your logo on your shirt) Keep a neutral back and stand up Squeeze your glutes, thrust your hips forward, keep shoulders back and brace your abs Lower to the ground keeping a neutral back (no rounding), push your hips back and bend your knees

COACHING CUES STRENGTH

-

-

The more you bend your knees, the more the exercise will work your quads. If you?re a beginner, focus on bending your knees and working your quads over your hamstrings, as this will result in less possibility of back pain If you are tall or not very flexible, it may be better replacing traditional deadlifts with a trap bar deadlift on your strength day

102 # BODYBYMG

CRAB WALKS

THE SET UP -

Place a resistance band j ust above your knees Open your stance to j ust wider than your hip width Turn your feet outwards Contract your glutes by rotating your thighs outwards Your knees should be in line with your feet Cup your hand at chest height, to use as a counterbalance

PROPERPERFORMANCE -

STRENGTH

-

Lower yourself into a slight squat position, as if you are going to sit down on a chair Keep your upper torso still, and step sides- whilst keeping a tight resistance on the band The other leg should be still pushing out against the band Take half a step inwards with the other leg- don?t step too far Repeat all of the instructions above in a slow, controlled motion- think of a crab walking!

COACHING CUES -

When performing the exercise ensure that your inner foot doesn?t spring in, as this will decrease the tension on the band Keep your steps even and don?t step too far in either direction

103 # BODYBYMG

DONKEY KICK

THE SET-UP -

Start off in a traditional box press up position with the resistance band around the top of the knees Keep your knees together and at around 90 degrees Engage your core and keep your neck in a neutral position

PROPERPERFORMANCE -

Push your active leg backwards and up into the air, keeping the 90 degree bend on the knee with toes pointing outwards The thigh of the rear leg should be parallel with the floor Push your leg backwards from the heel Squeeze your butt at the top part of the motion and hold for 2-3 seconds Land in a controlled manner and go back to start position Perform reps on the alternate leg once done with one side

STRENGTH

COACHING CUES -

Keep your hips and head in line throughout the whole motion I use the Sling Shot Medium Hip Circle as the resistance band

104 # BODYBYMG

FROGGIES

THE SET UP -

Start in the glute bridge position Flatten out the lower back as you tighten the core Bring your arms out to the side to help keep balance Tuck your neck into your chest

PROPERPERFORMANCE -

Dig your elbows in the floor and make fists with your hands Place the soles of the feet together and move them towards your butt Increase the flexion at your knees The hips should be abducted and externally rotated Bridge in the air whilst maintaining your body position

COACHING CUES -

STRENGTH

-

Maintain flexion at the knees, abduction and external rotation at the hips when executing froggies- as this fully activates your glutes Lower your lower back and engage your core, also helps with full activation of the glutes

105 # BODYBYMG

BARBELL GLUTE BRIDGE

THE SET UP -

Place a resistance band j ust above the knee Sit down, roll the bar over your legs and position the padding over the crease of your hips Lie down, bend your knees and plant your feet on the floor Your feet should be hip-width apart and close to your butt Grab the bar with both hands at shoulder width apart

PROPERPERFORMANCE -

Drive your hips, making a straight line between your upper torso, knees and shoulders Squeeze your butt at the top of the motion of the bridge and pause for 1-2 seconds Lower your hips with control back to the starting position

STRENGTH

COACHING CUES -

Using a resistance band stops your legs from moving outwards Using a pad helps with comfort Keep you shins vertical and feet straight Don?t let your knees collapse inwards Push through your heels and lift your toes off the ground Engage your core to protect your lower back

106 # BODYBYMG

8 5 K E WE ARMS + ABS FRIDAY

WARM UP + DYNAMIC STRETCH SET TYPE

TRISET

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

SEATED ARNOLD PRESS

3 X 12

DUMBBELLS BENCH

5-8

FRONT TO SIDE LATERAL RAISE

3 X 10

DUMBBELLS

2-3

KNEELING SINGLE ARM SHOULDER PRESS

3 X 10 EACH ARM

DUMBBELLS MAT

5-8

PREACHERCURL

3 X 10

EZ CURL BAR PREACHERBENCH

10-18

DUMBBELL BENCH

4-7

EACH SIDE

CABLE MACHINE HANDLE

10-16

3 X 10

CHIN-UP BAR

-

3 X 20

DUMBBELL MAT

5-10

SUPERSET SINGLE ARM TRICEP KICKBACK

STANDING PALLOF PRESS

WEEK 5-8 ARMS + ABS

TRISET

107

HANGING BENT LEG RAISE

RUSSIAN TWIST

TRISET

3 X 10 EACH ARM

3 X 10

EACH SIDE

HALF KNEELING CABLE CHOP

EACH SIDE

CABLE MACHINE ROPE HANDLE MAT

14-20

ASSISTED BAND CHIN UP

3X6

CHIN-UP BAR

-

MOUNTAIN CLIMBERS

3 X 60

MAT

-

3 X 10

COOL DOWN + STATIC STRETCH

8 5 K E WE

ARMS + ABS PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

SEATED ARNOLD PRESS FRONT TO SIDE LATERAL RAISE KNEELING SINGLE ARM SHOULDER PRESS

WEEK 5-8 PROGRESSIVE OVERLOAD

PREACHERCURL

108

SINGLE ARM TRICEP KICKBACK STANDING PALLOF PRESS HANGING BENT LEG RAISE

RUSSIAN TWIST

HALF KNEELING CABLE CHOP ASSISTED BAND CHIN UP MOUNTAIN CLIMBERS

SETS X REPS

KG

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

SEATED ARNOLD PRESS

THE SET UP -

Adj ust a bench to a 90 degree angle Grab two dumbbells using a neutral grip (palms facing in) Place the dumbbells on the thighs and sit onto the bench The feet should be flat on the floor and wider than shoulder width apart Use the thighs to kick the dumbbells up into place (one at a time in a controlled manner)- level with the shoulders Rotate the wrists so that the dumbbells are facing you The elbows should have a 90 degree bend in them The shoulders and hips should be in line and in a neutral position Look forwards keeping the neck in a neutral position

PROPERPERFORMANCE

ARMS + ABS

-

Press the dumbbells overhead by straightening the elbows Rotate the dumbbells so the palms are facing forwards Squeeze the deltoids and hold for 1-2 seconds Under control, lower the dumbbells back to the starting position

COACHING CUES -

Keep the back and head against the bench throughout the whole motion Drive the biceps towards the ear Don?t allow the elbows to lock out and keep a slight bend at the top of the motion First position: palms facing you + second position: palms facing away

109 # BODYBYMG

FRONT TO SIDE LATERAL RAISE

THE SET UP -

Grab two dumbbells with a neutral position (palms facing each other) Stand up tall, with feet shoulder width apart and a slight bend at the knees Engage the core to keep the back straight The shoulders and hips should be in a neutral position Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE

ARMS + ABS

-

Keep a slight bend at the elbows, raise the dumbbells to shoulder height and out in front - Keep the arms extended and squeeze the lat/ back muscles - Hold this position for 1-2 seconds - Under control lower the dumbbells back to the starting position - On the next rep, raise the dumbbells laterally to shoulder level - Keep the arms extended and squeeze the shoulder/ upper back muscles - Keep the grip in a neutral position (palms facing each other) - Under control lower the dumbbells back to the starting position COACHING CUES - Keep the upper torso static throughout the whole motion - The maj ority of the movement is from the shoulder j oint - Engage the shoulder/back muscles and don?t rely on the momentum or swing to move the dumbbells - Don?t lock the elbows out and keep a slight bend on the elbow throughout the whole motion

110 # BODYBYMG

KNEELING SINGLE ARM SHOULDERPRESS

THE SET UP -

Grab a dumbbell with a neutral grip (palm facing inwards) and go into a half kneeling position onto the ground One knee should be up and the opposite knee should be down The hips should in a neutral position, the leading leg?s thigh should be parallel with the floor Keep the head up, shoulders slightly back and the back in a neutral position Lift the dumbbell level with the shoulder, the elbow should have a 90 degree bend on it

PROPERPERFORMANCE

ARMS + ABS

-

111

-

Extend the arm to press the dumbbell upwards Flex and abduct the shoulder to rotate the arm, as you lift the dumbbell above the head Squeeze the shoulder muscles and hold for 1-2 seconds Slowly under control lower the dumbbell back to the starting position Perform reps on the alternate arm once done with one side

COACHING CUES -

Keep the upper torso static throughout the whole motion The maj ority of the movement is from the shoulder j oint Engage the shoulder/back muscles and don?t rely on the momentum to move the dumbbells Don?t lock the elbows out and keep a slight bend on the elbow

# BODYBYMG

PREACHERCURL

THE SET UP -

Load the desired weight onto the barbell (or not in my case haha) Adj ust the seat on the preacher bench, the upper arms should be comfortable on the padding of the machine Grab the barbell using an underhand grip (palms facing upwards) Both hands should be shoulder width apart The shoulders and hips should be level Engage the core and keep the back straight Take the weight off the rack with a slight bent at the elbows Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE -

Under control curl the bar until the forearms are at a 90 degree angle to the floor At the top of the motion squeeze the biceps Slowly lower the bar back to the starting position

ARMS + ABS

COACHING CUES -

Ensure the whole motion is controlled and slow Don?t stop at the bottom of the motion Squeeze the biceps very hard at the top of the motion

112 # BODYBYMG

SINGLE ARM TRICEP KICKBACK

THE SET UP -

Grab a dumbbell using a neutral grip (palm facing inwards) Bend at the hips and place one knee on a flat bench The upper torso should be parallel with the ground Keep the opposite foot on the ground beside the bench Place one hand on the bench for support with a slight bend at the elbow Tuck in the elbows, they should create a 90 degree angle with the upper torso

PROPERPERFORMANCE -

ARMS + ABS

-

Keep the upper torso static and only move the weight through the elbow Raise the dumbbell arm until it is full extended Squeeze the tricep and hold for 1-2 seconds Then under control, slowly lower the dumbbell back to the starting position Perform reps on the alternate arm once done with one side

COACHING CUES -

Focus on moving the dumbbell through the tricep Keep the neck in a neutral position by looking forwards Engage the core to keep the lower back straight Only move the weight through the elbow and keep the upper torso static

113 # BODYBYMG

STANDING PALLOF PRESS

THE SET UP -

Stand up tall and parallel to the cable machine The feet are hip width apart and toes pointing forwards The shoulders should be slightly pushed back and down Grab the handle of the machine with both hands (palms facing in), move to chest height The hands should start at the centre of the chest Position yourself a couple of feet away from the machine to add tension Engage the core to protect the lower back Look forwards and keep the neck in a neutral position

PROPERPERFORMANCE -

Drive the handle straight out and fully extend the arms Hold for 3-4 seconds In a straight line return the handle back to the starting position Switch sides

ARMS + ABS

COACHING CUES -

Don?t lean backwards or forwards- squeezing the core muscles should prevent this from happening Always keep the arms fully extended when pushing the handle out Don?t start off with too much weight Keep the core and glutes engaged throughout the whole motion

11124 # BODYBYMG

HANGING BENT LEG RAISES

THE SET UP -

Hang tightly from a chin up bar using a supinated grip (palms facing towards you) The feet should be off the floor and pulled together The arms and legs are fully extended Engage the core to protect the lower back The shoulders, back and heel should be in line Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE

ARMS + ABS

-

Flex the hips (90 degree flexion) to move both legs together straight out in front of you You should try to adopt a classic pike position The thighs should be parallel with the floor Flex the ankles and point the toes Squeeze the glutes and core muscles Hold the pike position for 1-3 seconds Slowly lower the legs back to the starting position

COACHING CUES -

Keep the upper torso static and concentrate on driving the motion through the hips Don?t swing the body, as this engages the upper torso Keep the arms relaxed when hanging and don?t lock out the elbows

115 # BODYBYMG

RUSSIAN TWISTS

THE SET UP -

Grab a dumbbell ?horizontally?using a neutral grip (palms facing each other) and with both hands Sit on the floor with knees bent with flat feet Keep the dumbbell at upper chest height Recline backwards so that your body is angled about 45 degrees Engage the core to support the bodyweight and protect the lower back

PROPERPERFORMANCE -

Keep the lower torso still, twist the upper body to the right and then to the left Keep the arms flexed and the dumbbell parallel to the floor throughout the whole motion Use a body angle that is comfortable but challenging to the core muscles

COACHING CUES ARMS + ABS

-

The more you lean back, the more challenging the exercise will become Ensure the movement is smooth and not j erky The movement should mainly come from the core muscles and not the movement of the arms

116 # BODYBYMG

HALF KNEELING CABLE CHOP

THE SET UP -

Attach a rope to the highest point on a cable machine Kneel on the ground (parallel to the machine), with the knee closest to the machine at a 90 degree angle The leading foot shoulder be flat on the floor The back leg should have a 90 degree bend at the knee with the lower leg in contact with the floor Engage the core to protect the lower back Kneel up tall to lengthen the spine Extend the arm and grab the rope with an overhand grip The hands should be slightly wider than shoulder width apart Squeeze the glutes The shoulder, hips and back knee should in line Look forwards and keep the neck in a neutral position

ARMS + ABS

PROPERPERFORMANCE -

Use the upper torso to pull the rope down and across the body The movement of the rope should pass the opposite hip Under control return the rope back to the starting position Turn around and perform reps on the alternate side once done with one side

COACHING CUES -

Keep the upper torso static throughout the whole motion Don?t let the upper torso rotate with the movement of the arms Concentrate on the core moving the rope and not the arms

117 # BODYBYMG

ASSISTED BAND CHIN-UP

THE SET UP -

Loop a resistance band around a pull up bar and secure it tightly Place one end of the resistance band under your foot or knees Grab the bar tightly with an underhand grip Your arms should be slightly wider than shoulder and fully straightened Pull your shoulders backwards with your chest outwards

PROPERPERFORMANCE -

Pull your bodyweight upwards until your chin is over the bar Contract your back muscles by pulling through your elbows Keep your neck in a neutral position by looking forwards Under control lower your bodyweight until your shoulders and arms are fully extended

ARMS + ABS

COACHING CUES -

Use your biceps to perform the movement Keep your elbows close to your body Keep the upper torso straight and static All of the movement should be the through the arms

118 # BODYBYMG

MOUNTAIN CLIMBERS

THE SET UP -

Start on all fours with your legs hip width apart Arms shoulder width apart with the hands flat on the floor Keep your shoulder above your wrists The bodyweight should be supported on both hands and the toes Look down at the floor to keep the neck in a neutral position The shoulder and hips should in a line

PROPERPERFORMANCE -

Flex one knee and hip, until the active leg is j ust under the hips Keep the active knee on the inside of the arm Under control return the active leg back to the starting position Alternate legs

COACHING CUES ARMS + ABS

-

Keep a tight core throughout the exercise and do not allow the lower back to dip Have a slight bend on the elbows Keep the upper torso static The movement should come from the hips and as this drives the knee

119 # BODYBYMG

BOD Y B Y M G EXERCISE GUIDE

WEEK9- 12 120

R A D N E CAL

WEEK 9-12 CALENDAR

2 1 9 S K WEE

121

MON

TUES

WED

THU

FRI

WK 1

L

B

C+B

S

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 2

L

B

C+B

S

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 3

L

B

C+B

S

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

WK 4

L

B

C+B

S

A+A

OPTIONAL

GP

HIIT

GP

HIIT

GP

HIIT = HIGH INTENSITY INTERVAL TRAINING

GP = GLUTE PUMPER

R= REST

A + A = ARMS + ABS

C + B = CHEST + BACK

S = STRENGTH

L = LEGS

B = BOOTY

K E WE

2 1 9-

MONDAY

LEGS WARM UP + DYNAMIC STRETCH

SET TYPE

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

STANDARD

SUMO DEADLIFT

3 X 10

BARBELL

30-50

STANDARD

BARBELL SQUAT

3 X 10

BARBELL SQUAT RACK

20-40

SIDE LUNGE

3 X 10 EACH LEG

KETTLEBELL

8-12

PLATES KETTLEBELL

8-12

EACH LEG

BENCH STEP/ PLATE DUMBBELLS

0-10

3 X 12

LEG EXTENSION MACHINE

14-25

DUMBBELLS

8-12

LEG CURL MACHINE

7-14

SUPERSET SUITCASE DEADLIFT

DEFICIT BULGARIAN SPLIT SQUAT

3 X 10 EACH LEG

3 X 10

SUPERSET LEG EXTENSION

WIDE STEP WALKING LUNGE

3 X 10 EACH LEG

SUPERSET

WEEK 9-12 LEGS

SINGLE LEG CURL

122

3 X 10 EACH LEG

COOL DOWN + STATIC STRETCH

K E WE

2 1 9-

PROGRESSIVE OVERLOAD

EXERCISE

SUMO DEADLIFT

BARBELL SQUAT

WEEK 9-12 PROGRESSIVE OVERLOAD

SIDE LUNGE

123

SUITCASE DEADLIFT DEFICIT BULGARIAN SPLIT SQUAT LEG EXTENSION

WIDE STEP WALKING LUNGE

SINGLE LEG CURL

WEEK 1 SETS X REPS

KG

LEGS

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

SUMO DEADLIFT

THE SET UP -

Start with the barbell on the floor Stand over the bar, so that the barbell is over the middle of your foot The feet should be wider than shoulder width Bend the hip and grip the bar very tightly with a pronated grip The arms should be directly below the shoulders and inside the leg The arms should also be very relaxed and straight

PROPERPERFORMANCE -

Lower your hips, keep your chest up and look forwards Drive through the ground with your bodyweight via your heels Extend through the hips and knees As the barbell passes through your knees, lean backwards and push your hips into the bar At the same time draw your shoulder blades together Control the weight back onto the ground by bending the hips

COACHING CUE Don?t allow the barbell to move away from your body The barbell should follow the line of your shins Keep your knees soft and ensure that your hips are the prime movers When you hinge your hips, make sure that heels don?t pop up off the floor

LEGS

-

124 # BODYBYMG

BARBELL BACK SQUAT

THE SET UP -

Place your hands on the barbell, a little wider than shoulder width apart Grip the bar tightly, with your palms facing upwards Step under the barbell and place it behind your head, high up on your shoulders Keep the shoulders pulled back and elbows pointing downwards Contract your abdominal and back muscles Your stance should be hip-width apart with the toes pointing out slightly

PROPERPERFORMANCE -

Start to slowly descend to where your thighs are parallel to the floor Your knees will move slightly forward, it's okay to have your knees over your toes Hinge your hips backwards Hold at the bottom end of the squat for 1-2 seconds Slowly return to the starting position

LEGS

COACHING CUES -

Do not lock out your knees when you straighten Keep a constant tension on your thighs throughout the entire squat Your knees should never pass your toe line Keep your chest outwards (proud), look forwards and your neck

125 # BODYBYMG

SIDE LUNGE

THE SET UP -

Stand up tall with your feet together Hold a kettlebell with both hands and straight arms Look forwards and engage your core

PROPERPERFORMANCE -

Take a large step sideways with your left leg, the left foot should be facing out slightly Your body should be facing forwards and your right leg should be straight Sit back slightly on your bent left knee until the upper leg is parallel with the floor Hold the lunge and squeeze your glutes Push off the heel of your left leg to return back to the starting position- this further engages your glutes Repeat on the other side once all reps are complete

COACHING CUES

LEGS

-

Your feet should be pointing forwards/ or slightly inwards The bent knee should never go over your toes Engage your core and use your muscle to perform the lunge and not the momentum of the exercise

126 # BODYBYMG

SUITCASE DEADLIFT

THE SET UP -

-

Place two thick plates (15-20kg) on top of each other and grab a kettlebell for the deadlift The kettlebell will go on top of the plates, so that you are not bending too low. (If you are short, below 5?0?, than you may not need to use the plates as you do not need to bend as far down to the ground Grab the kettlebell tightly and keep both arms straight and on the outside of your knees Bend the knees and push your knees out Straighten your back by lifting your chest Brace your core

PROPERPERFORMANCE -

LEGS

-

127

Stand up with the weight and keep the kettlebell on your side Lock your hips and knees together Lower the weight to the ground by moving your hips backwards and keeping your legs straight Once the kettlebell is past the level of your knees, bend your legs more and lower the weight to the ground. If you start twisting, use less weight - Your core should be tight the entire time! Repeat on the other side once all reps are complete

COACHING CUES -

Keep your knees soft and ensure that your hips are the prime movers When you hinge your hips, make sure that heels don?t pop up off the floor

# BODYBYMG

DEFICIT BULGARIAN SPLIT SQUAT

THE SET UP -

Make a 2-4 inch platform using a step for your front foot Grab a pair of dumbbells with palms facing inwards and with straight arms Place your rear foot on a higher platform The maj ority of your bodyweight should be over the front foot (80%)

PROPERPERFORMANCE -

Whilst keeping your upper body upright, descend slowly until your rear knee makes contact with the floor Drive your bodyweight through the heel of the front foot Keep a neutral position of the head, pelvis and back throughout the whole exercise Repeat on the other side once all reps are complete

COACHING CUES -

LEGS

-

Keep the knee stable and don?t allow it to move in front of your toe line Be under control throughout the whole motion Make sure that the deficit and the back platform are not too high Never rise up onto your toes

128 # BODYBYMG

LEG EXTENSION

THE SET UP -

Sit on the machine with your ankles j ust under the pad with toes pointing outwards Place your hands onto the handles Keep your back straight and engage your core muscles

PROPERPERFORMANCE -

Use your quads and move the weight by extending your legs to their maximum range Keep the rest of the body stationary and your upper torso straight Pause at the top end of the range of motion of the leg extension Under control lower the weight to the count of 4 back to the starting position

COACHING CUES Never go past the 90 degree limit and maintain this angle at the start and end positions

LEGS

-

129 # BODYBYMG

WIDE STEP WALKING LUNGE

THE SET UP -

Hold a set of dumbbells with a firm grip The palms of your hands should be facing each other Stand up tall and your stance should be shoulder width apart Your arms should be straight and hanging down by your sides

PROPERPERFORMANCE -

Steps forwards with a long stride The thigh of your front leg should be parallel to the ground and toes pointing forwards Lowering the knee of rear leg towards the floor The rear foot should be on the balls of the foot Keep both arms straight, engage your core and upper torso should be straight Pause the lowest point of your lunge, then push back to the starting position Repeat the whole exercise, using the other side of your body

LEGS

COACHING CUES -

Use your hips to descend into the lunge Keep your leading knee in line with the foot Make sure that the rear foot doesn?t rotate to the instep To target your quads over your butt, take a shorter step

130 # BODYBYMG

SINGLE LEG CURL

THE SET UP -

Adj ust the machine to match your height Lie face down and as flat as possible on the bed of the machine Ensure that your toes are turned out and that your legs are fully extended The pad of the lever should be angled so that it fits j ust under both calves muscles Grab onto the side handles

PROPERPERFORMANCE -

Curl one leg by bending your knees Keep your hips flat on the bed of the machine Curl one leg as far as possible and your thighs should remain in contact with the machine bed at all times When you feel that your hamstrings are fully contracted- hold the position for 1-2 seconds. Bring the legs back to the start position by straighten your knees Use a count of 4 when lowering the leg Repeat with the opposite leg

COACHING CUES

LEGS

-

The whole movement should be smooth and not j erky Engage your core throughout the whole motion Look downwards at the floor, as this keeps your neck in a safe and neutral position

131 # BODYBYMG

K E WE

2 1 9-

TUESDAY

BOOTY WARM UP + DYNAMIC STRETCH

SET TYPE

EQUIPMENT

WEIGHT (KG)

STEPS

RESISTANCE BAND

-

PAUSED BODYWEIGHT SQUATS

2 X 10

-

-

DONKEY KICKS

EACH LEG

RESISTANCE BAND

-

WEIGHTED BACK EXTENSION

3 X 20

BACK EXTENSION MACHINE PLATE

5-10

DOUBLE BENCH ELEVATED HIP THRUST

3 X 20

TWO BENCHES

-

BARBELL HIP THRUST

3 X 12

BARBELL + PAD BENCH RESISTANCE BAND

30-70

SINGLE LEG DUMBBELL HIP THRUST

3 X 10

BENCH PAD DUMBBELL

5-10

BENCH

-

RESISTANCE BAND BENCH

-

BENCH

-

EXERCISE CRAB WALK

TRISET

SETS X REPS 2 X 40

2 X 15

SUPERSET

WEEK 9-12 BOOTY

SUPERSET

132

SINGLE LEG BENT LEG REVERSE HYPER

FINISHER

3X SEATED HIP ABDUCTION

EXTENDED FIRE HYDRANT

EACH LEG

1X 10 EACH LEG

1X 120 1X 30 EACH LEG

COOL DOWN + STATIC STRETCH

K E WE

2 1 9-

PROGRESSIVE OVERLOAD

EXERCISE

CRAB WALKS PAUSED BODYWEIGHT SQUATS

WEEK 9-12 PROGRESSIVE OVERLOAD

DONKEY KICKS

133

WEIGHTED BACK EXTENSION DOUBLE BENCH ELEVATED HIP THRUST BARBELL HIP THRUST SINGLE LEG DUMBBELL HIP THRUST SINGLE LEG BENT LEG REVERSE HYPER 3X SEATED HIP ABDUCTION

EXTENDED FIRE HYDRANT

WEEK 1 SETS X REPS

KG

BOOTY

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

CRAB WALKS

THE SET UP -

Place a resistance band j ust above your knees Open your stance to j ust wider than your hip width Turn your feet outwards Contract your glutes by rotating your thighs outwards Your knees should be in line with your feet Cup your hand at chest height, to use as a counterbalance

PROPERPERFORMANCE -

Lower yourself into a slight squat position, as if you are going to sit down on a chair Keep your upper torso still, and step sides- whilst keeping a tight resistance on the band The other leg should be still pushing out against the band Take half a step inwards with the other leg- don?t step too far Repeat all of the instructions above in a slow, controlled motion- think of a crab walking!

COACHING CUES BOOTY

-

When performing the exercise ensure that your inner foot doesn?t spring in, as this will decrease the tension on the band Keep your steps even and don?t step too far in either direction Perform 20 steps to one side and then 20 steps back

134 # BODYBYMG

PAUSED BODYWEIGHT SQUATS

THE SET UP -

Tall up stand, with feet shoulder width apart The toes should be facing forwards Arm extended out in front of the body (about upper chest height) The neck, shoulders, hips and knees are all in a neutral position Look forwards, chest proud and keep the chin up

PROPERPERFORMANCE -

Hinge the hips and bend the knees Keep the back straight and knees point in the same direction as the feet Slowly descend until the thighs are parallel with the floor Squeeze the quads and hold for 10 seconds Extend the hips and knees, move back to the starting position

COACHING CUES

BOOTY

-

Keep the head facing forwards, back straight and the chest out proud Keep the feet flat, with an even weight distribution throughout the whole motion Keep the knees in the same direction as the feet Position the arms slightly forwards as this allow the upper torso to be more erect. Engage the core to protect the lower back

135 # BODYBYMG

DONKEY KICK

THE SET-UP -

Start off in a traditional box press up position with the resistance band around the top of the knees Keep your knees together and at around 90 degrees Engage your core and keep your neck in a neutral position

PROPERPERFORMANCE -

Push your active leg backwards and up into the air, keeping the 90 degree bend on the knee with toes pointing outwards The thigh of the rear leg should be parallel with the floor Push your leg backwards from the heel Squeeze your butt at the top part of the motion and hold for 2-3 seconds Land in a controlled manner and go back to start position Repeat on the other side once all reps are complete

COACHING CUES Keep your hips and head in line throughout the whole motion I use the Sling Shot Medium Hip Circle as the resistance band

BOOTY

-

136 # BODYBYMG

WEIGHTED BACK EXTENSION

THE SET UP -

Pick up a plate and hold it tight against your chest Position your thighs onto the padding of the machine With a straight torso, place your arms across your chest and look forwards Your toes should be pointing outwards and the lower pad should be on the belly of your calf muscles

PROPERPERFORMANCE -

Lower your upper torso by bending the waist until fully flexed Try to extend your waist so that it is parallel with your legs Keep your upper back rounded Squeeze your glutes throughout the whole upwards motion Return to the starting position

COACHING CUES -

BOOTY

-

Distribute your bodyweight so that your thighs sits evenly on the pad of the machine Your stomach shouldn?t press against the side of the pad when you lower your bodyweight The pad should sit below your hips, so you can rotate around it - you may have to adj ust the height Don?t bounce or hold at the bottom of the exercise Keep a space between your chin and chest to keep your neck in a neutral position Don't hyperextend your back, keep it rounded at the top, this is very important to avoid lower back pain

137 # BODYBYMG

DOUBLE BENCH ELEVATED HIP THRUST

THE SET UP -

Sit comfortably in between benches Your shoulders/upper back should in contact with one bench Your toes/middle of the foot should be resting on the other bench with your knees around 90 degrees Place your arms out straight on the bench and use these to stabilise your upper body Your hips should be in a neutral position

PROPERPERFORMANCE -

Lift your butt off the ground, drive your hips upwards and squeeze your glutes Your thighs should be parallel with the floor Use your glutes to keep your lower back level and to prevent your hips from rocking Activate your glutes to lower your butt under control back towards the floor

BOOTY

COACHING CUES -

Keep your neck in a neutral position Squeezing your glutes will protect your back and stop it from hyperextending

138 # BODYBYMG

BARBELL HIP THRUST

THE SET UP -

Sit on the ground with a bench directly behind you Lean back onto the bench so that the back of your shoulders are in contact Use a padded barbell with Olympic size, large diameter plates and roll the bar over your thighs The barbell should be positioned right above your pubic bone Your feet should be shoulder width apart with the knees at 90 degrees Depending on your height, the bench should be between 12"-14". VERY IMPORTANT YOU CHECK THIS FIRST

PROPERPERFORMANCE -

Push both feet into the ground and drive your hips through their full range of motion by using your glutes Keep the barbell positioned right above your pubic bone throughout the whole motion Squeeze your glutes Hold at the top of the motion for 1-3 seconds and then lower your hips back to the starting position

BOOTY

COACHING CUES -

Don?t let your toes pop up and always push through your heels Don?t allow your knees to rotate inwards Keep your ribs and shoulders down Use a smooth technique and this will keep the barbell in place Your shins should be vertical when at the top of the motion Use a resistance band to increase the burn and push against the band with your knees

139 # BODYBYMG

SINGLE LEG DUMBBELL HIP THRUST

THE SET UP -

Use a 12"-14" bench Rest your upper back onto one side of bench Place a dumbbell slightly off centre onto the working side of your hip Your hand that is holding the dumbbell should be in contact with your hips Place the other arm extended and flat onto the bench and use this is a counterbalance Tuck your chin into your chest

PROPERPERFORMANCE -

Extend one leg out in front and the plant the other close to your butt Drive your foot into the floor and extend your hips until your upper body is parallel to the ground The active leg?s knee should now be in line your hips and shoulders The lifting leg should have a 90 degree bend with toes pointing upwards Repeat on the other side once all reps are complete

BOOTY

COACHING CUES

140

-

Don?t let the lifting leg touch the floor in between reps Don?t hyperextend your back Keep the points of the hips level at all times Having the dumbbell slightly off centre, this allows you to move your hips comfortably through their full range of motion Keep your foot flat (active leg) on the floor and don?t let your toes pop up

# BODYBYMG

SINGLE BENT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be close to your face Your legs should be apart and form a wide "A" shape and turn your toes out slightly Have a slight bend at both knees

PROPERPERFORMANCE -

Keep your knees bent, and lift the heel of one leg towards the ceiling Squeeze your butt as you lift your leg and keep the other leg in the starting position The upper part of the active leg should be parallel with the ground Hold this position for 1-3 seconds and squeeze your glutes Under control lower your leg so that your toes are in contact with the floor Swap legs

COACHING CUES BOOTY

-

141

Engaging the core keeps your back straight and isolates your glutes Only lift your leg higher than parallel from the ground; if you don?t feel your lower back muscles working Keep your head and neck in a neutral position by looking down at the bench Watch out for lower back pain, make sure your hips are positioned correctly, and that your hips remain in contact with the bench at all times

# BODYBYMG

3X PULSE SEATED HIP ABDUCTION

THE SET UP -

Place a resistance band around both legs and j ust above the knees Have an even tension on the resistance band Start in a sitting position, with knees at 90 degrees and feet shoulder width apart Cross your arms over your chest

PROPERPERFORMANCE -

Your upper body can be in 3 positions: leaning forwards, upright and leaning backwards Complete 20 reps + 20 pulses for each of the 3 body positions For each pulse push the outside of your knees against the resistance band For each rep, hold in the abducted position for 1second and then return back to the starting position

COACHING CUES BOOTY

-

Always keep the resistance band under a tension throughout the whole motion Keep your back, head and neck in a neutral position by looking forwards Keep the movements very smooth and not j erky Try to keep your hips in a level and neutral position

142 # BODYBYMG

EXTENDED FIRE HYDRANT

THE SET UP -

Place one knee and both hands onto a bench Your bodyweight should be spread evenly between your hands and the knee on the bench The knees should be under your hips and the hands under the shoulders Straighten your arms and look downwards to keep your neck in a neutral position Engage your core to keep your back straight

PROPERPERFORMANCE -

BOOTY

-

143

-

Lift the leg (that isn?t on the bench) straight up to the side Squeeze your butt as you lift your leg upwards and outwards Lift your left (that isn?t on the bench) straight up to the side, whilst keeping the rest of your body static The lifting knee should be at a 90 degree angle and the upper leg parallel to the ground Squeeze your glutes Hold this position at the top of the hip?s motion for 1-2 seconds Lower the lifting knee under control back to the ground Repeat on the other side once all reps are complete

COACHING CUES -

Keep the leg straight as you lift, don?t bend your elbows or lean away to get a higher lift Don?t swing the leg upwards as you lift them to the sides

# BODYBYMG

2 1 9-

K E WE CHEST + BACK WEDNESDAY

WARM UP + DYNAMIC STRETCH SET TYPE

TRISET

STANDARD

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

ECCENTRIC CHIN UP

3X3

BOX CHIN UP BAR

-

INVERTED ROW

3X6

CABLE MACHINE WIDE BAR

-

WALL MOVING BUG

3X1

MAT

-

INCLINE BENCH PRESS

5 X 10

BARBELL INCLINE BENCH

20-35

CABLE UPRIGHT ROW

3 X 12

CABLE MACHINE SHORT BAR

15-20

SQUEEZE PRESS

3 X 12

PLATE

5-10

INCLINE REVERSE FLY

3 X 12

DUMBBELLS INCLINE BENCH

3-6

CARDRIVER

EACH SIDE

PLATE

5-10

BENT OVERROW

3 X 12

DUMBBELLS

8-20

3 X 10

CABLE MACHINE WIDE BAR

10-18

WEEK 9-12 CHEST + BACK

SUPERSET

144

SUPERSET 3 X 10

SUPERSET SINGLE HAND LAT PULLDOWN

EACH SIDE

COOL DOWN + STATIC STRETCH

K E WE

2 1 9-

CHEST + PROGRESSIVE OVERLOAD BACK

EXERCISE

ECCENTRIC CHIN-UP

INVERTED ROW

WEEK 9-12 PROGRESSIVE OVERLOAD

WALL MOVING BUG

145

INCLINE BENCH PRESS

BENT OVERROW

SQUEEZE PRESS

INCLINE REVERSE FLY

CARDRIVERS

DUMBBELL BENT OVERROW SINGLE HAND LAT PULLDOWN

WEEK 1 SETS X REPS

KG

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

ECCENTRIC CHIN-UP

THE SET UP -

Use a box to hoist yourself up onto the bar Or j ump up and grab the bar with both hands shoulder width apart The palms of the hands should be facing away from you Hang with fully extended arms You can have a bend at the knee or straight legs (you choose)

PROPERPERFORMANCE -

CHEST + BACK

-

Engage your core, upper back and shoulder muscles Then slowly pull your bodyweight upwards until the chin is above the bar Squeeze the upper back and shoulder muscles when at the top of the motion and hold for 1-2 seconds With equal speed lower your bodyweight back to the starting position- ensure that the arms are fully extended Try to lower yourself as slowly as possible - it should take between 4-5 seconds

COACHING CUES -

Use a full range of motion as this recruits more muscles fibres Keep the motion smooth and slow as this places less stress on the j oints Engaging the upper back and shoulder (primary) muscles will help with

146 # BODYBYMG

INVERTED ROW

THE SET UP -

Place a weighted barbell in a rack about waist height Grab the bar tightly with an overhead grip and you should be lying under the bar Arms should be slightly wider than shoulder width and fully extended The whole body should be straight with the heels in contact with the floor The head should be in a neutral position

PROPERPERFORMANCE -

Begin the row by flexing the elbows and moving your chest towards the barbell Bring your shoulder blades together as you bring your chest towards the barbell Squeeze your back muscles At the top of the motion hold for 1-2 seconds Under control lower your bodyweight back to the starting position

CHEST + BACK

COACHING CUES -

Don?t let your hips drop and keep your lower back neutral by engaging your core Pull your bodyweight towards the bar by aiming for the middle of your chest Don?t let your elbows to move outwards To make the row easier, bend your legs and move them closer to your butt

147 # BODYBYMG

WALL MOVING BUG

THE SET UP -

Lay flat on your back, with your spine in a neutral position and core braced Tuck your chin in and use your arms to lightly push into the wall Your wrists should be pointing upwards with a slight bend at the elbows Keep your core tight and lower back against the floor

PROPERPERFORMANCE -

Bring both legs towards the chest, the knees should at a 90 degree angle whilst your toes are facing the ceiling Keep one leg in a static position, and engage the hips and move the other leg so that the heel touches the floor Then move the active leg backwards towards the starting position Keep the bend on both knees at 90 degrees throughout the whole motion.

COACHING CUES

CHEST + BACK

-

When you build up core stability try to increase extension at the legs Your pelvis should remain in a neutral position throughout the whole motion Only one part of the hips should move at a time The further the leg is from your hip, the more difficult the movement

148 # BODYBYMG

INCLINE BENCH PRESS

THE SET UP -

Lay flat on an incline bench, with feet flat on the ground and toes pointing forwards Grab the bar tight with an overhand grip, with hands slightly wider than shoulder width apart Lift the bar from the rack and hold it above your chest with arms fully extended Engage your core muscle, keep your hips, shoulders and neck in a neutral position

PROPERPERFORMANCE -

Under control move the bar in straight line towards your chest Keep your elbows tucked into your body so that your upper arms creates a 45 degree angle with your body Squeeze your chest muscles Hold for 1-2 seconds and then concentrate on using your chest muscles to lift the bar back to the starting position

COACHING CUES -

BOOTY

-

Keep your feet flat on the floor Engage your core to protect your back Your hips, upper back and neck should be in contact with the bench at all times Lower the bar under control towards the chest and the bar should not touch the chest

149 # BODYBYMG

CABLE UPRIGHT ROW

THE SET UP -

Attached a straight bar to a low pulley on the cable machine Stand up tall, neck, shoulder, hips and back in a neutral position Grab the bar using a pronated grip (palms facing down) Hands should be shoulder width apart Arms extended with a slight bend at the elbow

PROPERPERFORMANCE -

CHEST + BACK

-

Use the side of the shoulders to lift the bar up to nipple height Keep the bar close to the line of the body The elbows should drive the bar and finish in a high/slightly outwards position Engage the back muscles and hold for 1-2 seconds Reverse the movement back to the starting position

COACHING CUES -

Keep the upper torso static throughout the whole motion The elbows should drive the motion and finish higher than the forearms Looking forwards will keep your neck in a neutral position Try to rip the bar outwards when lifting it- use the side of the shoulders (like you're trying to break a stick in half)

150 # BODYBYMG

SQUEEZE PRESS

THE SET UP -

Stand up tall and with flat hands hold a plate at chest level The neck, shoulders, back and hips should be in line and in a neutral position Have a slight bend at the knees Engage the core to protect the lower back

PROPERPERFORMANCE -

Maintain a high pressure on the plate, move the hands away from your chest Keep the elbows level and move the plate in a straight line When the arms are fully extended squeeze the plate as hard as you can for 1-3 seconds Then slowly return the plate back to the starting position

CHEST + BACK

COACHING CUES -

Never allow the shoulders to round off Ensure that the chest muscles do the maj ority of the work Keep your neck in a neutral position throughout by looking forwards

151 # BODYBYMG

INCLINE REVERSE FLY

THE SET UP -

Adj ust the bench to an angle of 30-40 degrees Grab two dumbbells and place the chest on the bench Plant the feet on the floor either side of the bench for stability The shoulders should be level with the top of the bench The arms should be hanging, relaxed and holding the dumbbells with palms facing each other

PROPERPERFORMANCE -

CHEST + BACK

-

Movement occurs only at the shoulders, lift the arms in an arc shaped motion out to the sides The arms should be parallel with the ground and have a light bend at the elbow Retract the shoulder blade together at the top of the motion Hold for 1-2 seconds Under control slowly lower the dumbbells back to the starting position

COACHING CUES -

Don?t allow the dumbbells to hang at the bottom part of the motion Only move the dumbbells through the shoulders, the rest of the body should remain static

152 # BODYBYMG

CARDRIVERS

THE SET UP -

Stand up tall and hold a plate at chest level with palms facing each other The neck, shoulders, back and hips should be in line and in a neutral position Have a slight bend at the knees Engage the core to protect the lower back

PROPERPERFORMANCE -

CHEST + BACK

-

Maintain a high pressure on the plate, move the hands away from your chest Keep the elbows level and move the plate in a straight line When the arms are fully extended squeeze the plate Slowly turn the plate like a steering wheel and keep your shoulders level When you really start to feel the burn; slowly return the plate back to the starting position

COACHING CUES -

Never allow the shoulders to round off Ensure that the chest muscles and core do the maj ority of the work Don?t turn the plate too much, as this puts unnecessary pressure on your j oints and can disengage the core muscles Keep your neck in a neutral position throughout by looking forwards

153 # BODYBYMG

DUMBBELL BENT OVERROW

THE SET UP -

Grab two dumbbells tightly with the palms facing inwards Bend your knees slightly to take some stress out of the lower back Bend over at the waist until the upper body is parallel with the floor or slightly higher Let the dumbbells hang straight down with relaxed arms Allow your shoulders to hang down relaxed, yet keep your back straight Keep your head slightly up and looking forward- this will help to keep the correct position

PROPERPERFORMANCE -

CHEST + BACK

-

Lift the shoulders by squeezing your blades together, then your elbows straight out to the side The upper arms should be parallel to the floor forming a straight line from elbow to elbow Your arms should form a wide upside down ?u? Continue to lift (not swing) your elbows so they can go higher

COACHING CUES -

The upper torso should be horizontal throughout the whole exercise Keep your knees bent to help with a straight lower back Keep a straight neutral back throughout the lift Keep your wrists straight for better control of the dumbbells

154 # BODYBYMG

SINGLE HAND LAT PULLDOWN

THE SET UP -

Attach a D- Handle onto a cable with the desired weight Sit down on the machine and place the foam pad over your knees Grab the bar tightly with a neutral grip (wrists facing inwards) The hands should be wider than shoulder width apart Arm fully extended Sit up tall with a proud chest Feet flat on the floor

PROPERPERFORMANCE -

CHEST + BACK

-

With the active arm, lean back slightly and look forwards Drop your shoulders, retract your shoulder blades and pull the handle to your upper chest Hold for 1-2 seconds Concentrate on the lats and the elbow pulling the weight backwards and downwards Under control return the weight back to the starting position

COACHING CUES -

Avoid a j erky movement because this will initiate the lower back and bicep to produce the movement Leaning back slightly will engage the lats If you want to engage the deltoid muscles flare the elbows out to the sides

155 # BODYBYMG

K E WE

2 1 9-

THURSDAY

STRENGTH WARM UP + DYNAMIC STRETCH

SET TYPE

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

WARM UP

BARBELL SQUAT

2 X 10

BARBELL SQUAT RACK

20-30

STANDARD

BARBELL SQUAT

5 X5

BARBELL SQUAT RACK

40-60

WARM UP

CONVENTIONAL DEADLIFT

2 X 10

BARBELL

20-30

STANDARD

CONVENTIONAL DEADLIFT

3X5

BARBELL

40-60

CRAB WALK

2 X 40

RESISTANCE BAND

-

RESISTANCE BAND

-

MAT

-

BARBELL PAD BENCH

50-60

BARBELL PAD BENCH

70-100

WEEK 9-12 STRENGTH

GLUTE ACTIVATION

156

DONKEY KICK

STEPS

2 X 15 EACH LEG

FROGGIES

2 X 40

WARM UP

HIP THRUST

2 X 10

STANDARD

HIP THRUST

5 X5

COOL DOWN + STATIC STRETCH

K E WE

2 1 9-

STRENGTH

PROGRESSIVE OVERLOAD

EXERCISE

BARBELL SQUAT

HIP THRUST

WEEK 9-12 PROGRESSIVE OVERLOAD

CONVENTIONAL DEADLIFT

157

WEEK 1 SETS X REPS

KG

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

BARBELL BACK SQUAT

THE SET UP -

Place your hands on the barbell, a little wider than shoulder width apart Grip the bar tightly, with your palms facing upwards Step under the barbell and place it behind your head, high up on your shoulders Keep the shoulders pulled back and elbows pointing downwards Contract your abdominal and back muscles Your stance should be hip-width apart with the toes pointing out slightly

PROPERPERFORMANCE -

STRENGTH

-

Start to slowly descend to where your thighs are parallel to the floor Your knees will move slightly forward yet remain in line over your feet Hinge your hips backwards Slowly return to the starting position

COACHING CUES -

158

Do not lock out your knees when you straighten Keep a constant tension on your thighs throughout the entire squat Your knees should never pass your toe line Keep your chest outwards (proud), look forwards and your neck should remain in a neutral position

# BODYBYMG

CONVENTIONAL DEADLIFT

THE SET UP -

Walk to the barbell, stand with the mid-section of your foot under bar Your stance should be hip-width apart Grab the bar tightly, hands about shoulder width apart Your arms should be straight and inside your knees Bend the knees and your shins should nearly touch the bar Straighten your back by lifting your chest

PROPERPERFORMANCE -

Stand up with the weight and keep the barbell in contact with your shins Lock your hips and knees together Lower the weight to the ground by moving your hips backwards and keeping your legs straight Once the bar is past the level of your knees, bend your legs more and lower the weight to the ground.

STRENGTH

COACHING CUES -

On the grip make sure that you wrap your thumbs around the bar Don?t allow the barbell to move away from your body The barbell should follow the line of your shins Keep your knees soft and ensure that your hips are the prime movers When you hinge your hips, make sure that heels don?t pop up off the floor Your lower back should have a natural curve, as this prevents excess force being placed on it

159 # BODYBYMG

CRAB WALKS

THE SET UP -

Place a resistance band j ust above your knees Open your stance to j ust wider than your hip width Turn your feet outwards Contract your glutes by rotating your thighs outwards Your knees should be in line with your feet Cup your hand at chest height, to use as a counterbalance

PROPERPERFORMANCE -

STRENGTH

-

Lower yourself into a slight squat position, as if you are going to sit down on a chair Keep your upper torso still, and step sides- whilst keeping a tight resistance on the band The other leg should be still pushing out against the band Take half a step inwards with the other leg- don?t step too far Repeat all of the instructions above in a slow, controlled motion- think of a crab walking!

COACHING CUES -

When performing the exercise ensure that your inner foot doesn?t spring in, as this will decrease the tension on the band Keep your steps even and don?t step too far in either direction Take 20 steps to the side and another 20 steps back

160 # BODYBYMG

DONKEY KICK

THE SET-UP -

Start off in a traditional box press up position with the resistance band around the top of the knees Keep your knees together and at around 90 degrees Engage your core and keep your neck in a neutral position

PROPERPERFORMANCE -

Push your active leg backwards and up into the air, keeping the 90 degree bend on the knee with toes pointing outwards The thigh of the rear leg should be parallel with the floor Push your leg backwards from the heel Squeeze your butt at the top part of the motion and hold for 2-3 seconds Land in a controlled manner and go back to start position Repeat on the other side once all reps are complete

COACHING CUES STRENGTH

-

Keep your hips and head in line throughout the whole motion I use the Sling Shot Medium Hip Circle as the resistance band

161 # BODYBYMG

FROGGIES

THE SET UP -

Start in the glute bridge position Flatten out the lower back as you tighten the core Bring your arms out to the side to help keep balance Tuck your neck into your chest

PROPERPERFORMANCE -

Dig your elbows in the floor and make fists with your hands Place the soles of the feet together and move them towards your butt Increase the flexion at your knees The hips should be abducted and externally rotated Bridge in the air whilst maintaining your body position

COACHING CUES -

STRENGTH

-

Maintain flexion at the knees, abduction and external rotation at the hips when executing froggies- as this fully activates your glutes Lower your lower back and engage your core, also helps with full activation of the glutes

162 # BODYBYMG

BARBELL HIP THRUST

THE SET UP -

Sit on the ground with a bench directly behind you (the bench should be locked into the floor or in front of a wall otherwise it will move) Lean back onto the bench so that the back of your shoulders are in contact Use a padded barbell with Olympic size, large diameter plates and roll the bar over your thighs The barbell should be positioned right above your pubic bone Your feet should be shoulder width apart with the knees at 90 degrees Tuck your chin to increase glute activation Depending on your height, the bench should be between 12"-14".

PROPERPERFORMANCE -

Push both feet into the ground and drive your hips through their full range of motion by using your glutes Keep the barbell positioned right above your pubic bone throughout the whole motion Squeeze your glutes Hold at the top of the motion and then lower your hips back to the starting position

STRENGTH

COACHING CUES -

163

Don?t let your toes pop up and always push through your heels Don?t allow your knees to rotate inwards Keep your ribs and shoulders down Use a smooth technique and this will keep the barbell in place Your shins should be vertical when at the top of the motion Use a resistance band and push your knees against it to maintain activation of the glutes

# BODYBYMG

K E WE

2 1 9-

FRIDAY

ARMS + ABS WARM UP + DYNAMIC STRETCH

SET TYPE

TRISET

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

PLATE SHOULDERPRESS

3 X 10

PLATE

10

FRONT RAISE

3 X 10

PLATE

10

PRESS + BRIDGE

3 X 12

DUMBBELLS MAT

5-10

ZOTTOMAN CURL

3 X 10

BARBELL

5-10

LYING SKULL CRUSHER

3 X 10

DUMBBELLS BENCH

10-15

3 X 10 EACH SIDE

CABLE MACHINE HANDLE

12-18

LYING LEG RAISE

3 X 15

MAT

-

SIDE TOE TAPS

EACH SIDE

MAT

-

PLATE LOADED SQUAT

3 X 10

PLATE

2.5-5

AB BIKES

EACH SIDE

MAT

-

SUPERSET

WEEK 9-12 ARMS + ABS

STANDING PALLOF PRESS

164

TRISET

3 X 30

SUPERSET 3 X 20

COOL DOWN + STATIC STRETCH

K E WE

2 1 9-

PROGRESSIVE OVERLOAD

EXERCISE

PLATE SHOULDER PRESS

FRONT RAISE

WEEK 9-12 PROGRESSIVE OVERLOAD

PRESS + BRIDGE

ZOTTOMAN CURL

LYING SKULL CRUSHER

PALLOF PRESS

LYING LEG RAISE

SIDE TOE TAPS

SIDE PLANK

ISOMETRIC CHIN-UPS

AB BIKES

165

WEEK 1 SETS X REPS

KG

ARMS + ABS

WEEK 2

WEEK 3

WEEK 4

SETS X REPS

SETS X REPS

SETS X REPS

KG

KG

KG

PLATE SHOULDERPRESS

THE SET UP -

Stand up tall, with feet shoulder width apart Grab a plate tightly with palms facing each other The position of the hands should be at 3 and 9 o?clock on the plate Arms should be extended with a slight bend at the elbows Hold the plate about waist height The shoulders, back and hips should be in line and in a neutral position Have a slight bend at the knees and feet facing forwards Look forwards and keep the neck in a neutral position

PROPERPERFORMANCE -

Lift the plate so that it is level with the line of the neck The elbows should be at 90 degrees, with the wrists under the plate Extend the arms and lift the plate in a straight line above the head Squeeze the core and shoulder muscles, hold for 1-2 seconds Under control lower the plate back to the starting position

ARMS + ABS

COACHING CUES -

Use both the core and the deltoids to drive the plate upwards Don?t rely on the legs to lift the plate Keep the upper torso static throughout the whole motion Concentrate on good elbow positioning throughout the whole exercise

166 # BODYBYMG

PLATE FRONT RAISE

THE SET UP -

Stand up tall, with feet shoulder width apart Grab a plate tightly with palms facing each other The position of the hands should be at 3 and 9 o?clock on the plate Arms should be extended with a slight bend at the elbows Hold the plate about 5-6 inches above the waist The shoulders, back and hips should be in line and in a neutral position Have a slight bend at the knees and feet facing forwards Look forwards and keep the neck in a neutral position

PROPERPERFORMANCE -

Under control, slowly lift the plate until the forearms are parallel with the floor Engage the core muscles and front deltoid muscles Hold for 2-3 seconds Slowly lower the plate back to the starting position

ARMS + ABS

COACHING CUES -

Don?t allow the plate to make contact with the body Use the core and the deltoids to drive plate upwards, be strict with the technique Keep the back straight and don?t swing the plate to assist with the motion

167 # BODYBYMG

PRESS + BRIDGE

THE SET UP -

Begin by laying on your back and bring your heels as close to the butt as you can Have a soft bend in your knees Flatten out the lower back as you tighten the core and keep the shoulders in contact with the floor Grab 2 dumbbells with an overhand grip, bend the elbows to around 90 degrees The dumbbells should be at chest height and hands shoulder width apart

PROPERPERFORMANCE -

ARMS + ABS

-

168

-

Begin to push up through the hips, flexing the glutes as you do, maintaining a lower flat back Push up as high as you can, you should only feel this working the glutes Use your shoulders as a balance At the same time push the dumbbells out straight by extending the elbows The dumbbells should follow the line of the shoulders At the top of the motion squeeze your chest and glute muscles Lower the back down to the floor whilst returning the dumbbells back to the starting position

COACHING CUES -

Engage your core throughout the whole exercise Look upwards to keep the neck in a neutral position Don?t let your elbows flare out Keep your feet flat on the floor

# BODYBYMG

ZOTTOMAN CURL

THE SET UP -

Grab 2 dumbbells using a supinated grip (palms facing upwards) Tuck in the elbows, straighten the back and extend the arms Have a slight bend at the elbows The dumbbells should not be in contact with the body Keep the neck, shoulders and back in a neutral position Look forwards as this keeps the head in a neutral position

PROPERPERFORMANCE -

Keep the upper torso static and slowly curl the dumbbells upwards towards the chest Curl the dumbbells through the full range of motion- then pause Once at the top of the movement, slowly rotate the forearms to a pronated grip (palms facing down) Slowly under control return the dumbbells back to the starting position

ARMS + ABS

COACHING CUES -

Don?t allow the elbows to shift behind the body Keep the shoulder in a neutral position throughout the whole motion Rotate the forearms slowly- being overzealous may lead to inj uries Keep a slight bend in the elbows throughout the whole motion will further engage the bicep muscles

169 # BODYBYMG

LYING SKULL CRUSHER

THE SET UP -

Grab a barbell using both hands and an pronated grip Lie down, back flat on a bench with feet resting flat on the floor Lift the barbell over the head (palms facing the ceiling)

PROPERPERFORMANCE -

Keep the upper arms parallel to each other Place your hands on the barbell closer than shoulder width apart Lower the barbell to the top of your forehead until the forearms are 90 degrees with the biceps Squeeze the triceps for 1-2 seconds Use the triceps to slowly move the barbell back to the starting position

COACHING CUES -

ARMS + ABS

-

The forearms should move and the upper arms should remain static when moving the barbell Don?t allow the head off the bench Using a slow/controlled when lowering the barbell can help with a better recruitment of the triceps muscles

170 # BODYBYMG

STANDING PALLOF PRESS

THE SET UP -

Stand up tall and parallel to the cable machine The feet are hip width apart and toes pointing forwards The shoulders should be slightly pushed back and down Grab the handle of the machine with both hands (palms facing in), move to chest height The hands should start at the centre of the chest Position yourself a couple of feet away from the machine to add tension Engage the core to protect the lower back Look forwards and keep the neck in a neutral position

PROPERPERFORMANCE -

Drive the handle straight out and fully extend the arms Hold for 3-4 seconds In a straight line return the handle back to the starting position Repeat on the other side

COACHING CUES ARMS + ABS

-

Don?t lean backwards or forwards- squeezing the core muscles should prevent this from happening Always keep the arms fully extended when pushing the handle out Don?t start off with too much weight Keep the core and glutes engaged throughout the whole motion

171 # BODYBYMG

LYING LEG RAISE

THE SET UP -

Lay flat on your back on the floor The legs should be fully extended and about 3-4 inches off the floor Hands underneath the lower back for support The neck, shoulders and hips should be in line Look up towards the ceiling

PROPERPERFORMANCE -

Keep the leg extended, flex through the hips and drive the legs in an arc like motion The legs should be slightly above parallel with the floor Squeeze the core muscles and hold for 1-2 seconds Under control slowly lower the legs back to the starting position Lower slowly to the count of 4

COACHING CUES -

ARMS + ABS

-

Keep the upper torso static throughout the whole motion Engage the core muscles to protect the lower back and to keep the back straight Never place the hands under the neck; as this places excess stress on the neck j oint

172 # BODYBYMG

SIDE TOE TAPS

THE SET UP - WRONG WORDING -

Lay flat on your back on the floor The legs should be flexed with your heels near your butt Hands by the side of the body for stability The neck, shoulders and hips should be in line and in a neutral position Look up towards your knees

PROPERPERFORMANCE -

Keep your shoulders and upper back off the ground Tap one heel with the same side arm and move to the next side, going swiftly between the two

COACHING CUES -

ARMS + ABS

-

Keep your lower back on the floor Engage the core muscles to protect the lower back and to keep the back straight Try to keep you upper back as far off the floor as possible Keep the movement smooth and don?t allow the hips to rock

173 # BODYBYMG

PLATE LOADED SQUAT

THE SET UP -

Tall up stand, with feet shoulder width apart The toes should be facing forwards Arm extended out in front of the body holding a plate The neck, shoulders, hips and knees are all in a neutral position Look forwards, chest proud and keep the chin up

PROPERPERFORMANCE -

Hinge the hips and bend the knees Keep the back straight and knees point in the same direction as the feet Slowly descend until the thighs are parallel with the floor Squeeze the quads and hold for 3 seconds Extend the hips and knees, move back to the starting position.

ARMS + ABS

COACHING CUES -

Keep the head facing forwards, back straight and the chest out proud Keep the feet flat, with an even weight distribution throughout the whole motion Keep the knees in the same direction as the feet Position the arms slightly forwards as this allow the upper torso to be more erect. Engage the core to protect the lower back

174 # BODYBYMG

AB BIKES

THE SET UP -

Lay flat on the floor Press the lower back into the ground Lightly place the fingers behind your head with elbows at 45 degrees Bring the knees up towards the chest, the lower leg should be parallel with the floor The neck, shoulders and hips should be in line and in a neutral position Look up towards the ceiling

PROPERPERFORMANCE -

Go through the action of pedalling a bicycle in a forwards motion Kick with one leg and bring the knee inwards of the opposite leg Bring the right elbow to left knee and vice versa Keep the movement flowing smoothly Keep the legs raised off the floor throughout the exercise

COACHING CUES -

ARMS + ABS

-

Keep the back in contact with the floor throughout the whole motion of the exercise Don?t put the hands at the back of the neck, as this can put additional stress on the spine and neck You will need to slightly raise the neck off the floor to make the exercise easier

175 # BODYBYMG

BOD Y B Y M G GLUTE PUMPERS

BENCH+ BAND 176

r e p m u p e t u l g

RESISTANCE BAND I

GLUTE PUMPERRESISTANCE BAND I

warm up + dynamic stretch

177

RESISTANCE BAND TYPE

EXERCISE

REPS

SKLZ RED MINI BAND

MONSTERWALKS

40 STEPS

SKLZ RED MINI BAND

WALL SIT

60 SECONDS

SLING SHOT HIP CIRCLE

SINGLE LEG LYING LIFT

20 EACH LEG

ANKLE WEIGHTS (OPTIONAL)

BIRD DOG

15 EACH SIDE

SLING SHOT HIP CIRCLE

GLUTE BRIDGE

20

SKLZ BLACK MINI BAND

SQUATS

20

SKLZ YELLOW MINI BAND

QUADRUPED STRAIGHT LEG LIFT

15 EACH LEG

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 1minute in between each round.

MONSTERWALKS

THE SET UP

GLUTE PUMPERRESISTANCE BAND I

-

Place the resistance band around both of your legs Stance should be around shoulder width apart Feet should be flat on the floor Have a slight bend at the knees Stand up tall, engage your core Keep the arms in a relaxed neutral position and out in front of your chest

PROPERPERFORMANCE -

Step out forwards and out to the side with one foot. Then step forwards and out to the side with the other foot Keep your steps as wide as possible when moving forwards, as this will create the monster walk Take 20 steps forwards and 20 steps backwards

COACHING CUES -

To make the exercise harder place the resistance band further down your legs Keep your hips stable when you walk and don?t waddle Look upwards and keep your neck in a neutral position If possible try to keep the heel of the front foot in line with the toes of the back foot Always keep the tension of the resistance band even throughout the

178 # BODYBYMG

WALL SIT

THE SET UP

GLUTE PUMPERRESISTANCE BAND I

-

Place a resistance band j ust above both knees Go into a wall squat position The back should be straight and pressed into the wall The elbows are bent and the hands are clasped in front of the chest Plant both feet flat on the floor, shoulder width apart and toes pointing forwards Have an even distribution of bodyweight through the feet Slightly push the knees outwards to sustain an even load on the band Both the thighs and the arm should be parallel to the floor Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE -

Hold the wall sit position for 1minute or as long as you can

COACHING CUES -

Zone out and breathe through the wall sit Keep the tension on the band even throughout the whole motion Engage the core to protect the lower back Engage the glutes to keep the pelvis in a neutral position

179 # BODYBYMG

SINGLE LYING LEG LIFT

THE SET UP -

Place the resistance band around the calf muscles Start by lying on your side on the floor The resistance band should be wrapped around the calf muscles Support the head with the arm (elbow 45 degrees) and use the arm as a counterbalance Extend both legs, with one leg resting on top of the other (ankles in contact) Keep the body straight by engaging the core

GLUTE PUMPERRESISTANCE BAND I

PROPERPERFORMANCE -

Move one leg upwards and keep the other leg grounded on the floor The sideways movement should be through the hips and there should be some resistance from the band Squeeze the glutes and hold for 1-2 seconds Under control return the leg back to the starting position Alternate legs

COACHING CUES -

Keep the hip points level when you move the legs, this is achieved by engaging the glutes Ensure the motion is smooth and not j erky, as this keeps the motion of the legs straight

180 # BODYBYMG

THE BIRD DOG

THE SET UP -

Start on all fours with your legs hip width apart Arms shoulder width apart with the hands flat on the floor Keep your shoulder above your wrists The bodyweight should be supported on both hands and the knees Look down at the floor to keep the neck in a neutral position Squeeze the belly button towards the spine The shoulder and hips should in a line

GLUTE PUMPERRESISTANCE BAND I

PROPERPERFORMANCE -

Lift and extend an arm outwards until it is parallel with your shoulder Simultaneously extend the leg (opposite side as the lifted arm) and raise it up to hip height Squeeze the glutes and hold for 1-2 seconds Lower both limbs and return back to the starting position Alternate sides

COACHING CUES -

Keep the upper torso static through the whole motion Engage the glutes and not the lower back muscles when lifting the legs Keep the back straight and don?t allow it to dip Add ankle weights to challenge yourself

181 # BODYBYMG

GLUTE BRIDGE

THE SET UP -

Place a resistance band j ust above both knees Begin by lying on your back and bring your heels as close to your butt as you can Flatten out the lower back as you tighten the core and bring your arms out to the sides to help with balance and stability

PROPERPERFORMANCE

GLUTE PUMPERRESISTANCE BAND I

-

Lift your hips and butt off the floor, use your glutes to thrust your hips upwards Push your bodyweight through the heels of both supporting legs Push against the resistance band with your knees Fully extend your hips, at the top end of the motion squeeze your glutes and hold for 1-2 seconds Lower your back downwards to the floor under control

COACHING CUES -

Keep the core engaged, drive your bodyweight upwards using your glutes Don?t let your hips sag and keep them level at all times When you drive your bodyweight through your heels, you should be able to lift your toes off the floor The resistance band on your knees will stop your knee from moving outwards- this further isolates your glutes Keep an even tension on the resistance band throughout the whole

182 # BODYBYMG

SQUATS

THE SET UP -

Tall up stand, with feet shoulder width apart Place a resistance band above your knees The toes should be facing forwards Arm in front of the body with your hands clasped together The neck, shoulders, hips and knees are all in a neutral position Look forwards, chest proud and keep the chin up

GLUTE PUMPERRESISTANCE BAND I

PROPERPERFORMANCE -

Hinge the hips and bend the knees Keep the back straight and knees point in the same direction as the feet Slowly descend until the thighs are parallel with the floor Squeeze the quads and hold for 3 seconds Push your knees out and let your toes go over your knees Extend the hips and knees, move back to the starting position

COACHING CUES -

Keep the head facing forwards, back straight and the chest out proud Keep the feet flat, with an even weight distribution throughout the whole motion Keep the knees in the same direction as the feet Position the arms slightly forwards as this allow the upper torso to be more erect. Engage the core to protect the lower back

183 # BODYBYMG

QUADRUPED STRAIGHT LEG LIFTS

THE SET UP -

Place a resistance band around the foot (supporting) and ankle (active) Begin on all fours, keeping your shoulders over the wrists and knees directly underneath your hips Keep the spine long and in a neutral position The feet should be flexed

GLUTE PUMPERRESISTANCE BAND I

PROPERPERFORMANCE -

Straighten the leg with the band around the ankle behind you Keep the foot flexed and lift the leg upwards until it is parallel with the floor Ensure that the other leg remains on the floor (band around the foot) Squeeze the glutes and hold for 1-2 seconds Under control lower the leg back down to the starting position Alternate the legs when ready

COACHING CUES -

Maintain a slow and controlled motion throughout the whole exercise Don?t let your body move sideways when lifting your hips Engage your core as this keeps all of the body in line Keep the hips even and don?t lower one side of your hips to get your leg parallel with the floor. Keep the arms straight throughout the whole exercise

184 # BODYBYMG

r e p m u p e t u l g

RESISTANCE BAND II

GLUTE PUMPERRESISTANCE BAND II

warm up + dynamic stretch

185

RESISTANCE BAND TYPE

EXERCISE

REPS

SKLZ BLACK MINI BAND

CRAB WALKS

40 STEPS

SKLZ BLACK MINI BAND

PULSE SQUAT

15

SKLZ BLACK MINI BAND

STANDING KICKBACK + ABDUCTION

20 + 20 EACH LEG

SLING SHOT HIP CIRCLE

DONKEY KICK

15 EACH LEG

SLING SHOT HIP CIRCLE

SINGLE LEG GLUTE BRIDGE

15 EACH LEG

ANKLE WEIGHTS (OPTIONAL)

SIDE CLAM PLANK

15 EACH LEG

SKLZ RED MINI BAND

WALL SIT ABDUCTION

20

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 1minute in between each round.

CRAB WALKS

THE SET UP

GLUTE PUMPERRESISTANCE BAND II

-

Place a resistance band j ust above your knees Open your stance to j ust wider than your hip width Turn your feet outwards Contract your glutes by rotating your thighs outwards Your knees should be in line with your feet Cup your hand at chest height, to use as a counterbalance

PROPERPERFORMANCE -

Lower yourself into a slight squat position, as if you are going to sit down on a chair Keep your upper torso still, and step sides- whilst keeping a tight resistance on the band The other leg should be still pushing out against the band Take half a step inwards with the other leg- don?t step too far Repeat all of the instructions above in a slow, controlled motion- think of a crab walking!

COACHING CUES -

When performing the exercise ensure that your inner foot doesn?t spring in, as this will decrease the tension on the band Keep your steps even and don?t step too far in either direction Perform 20 steps to one side and then take another 20 steps to the

186 # BODYBYMG

PULSE SQUAT

THE SET UP

GLUTE PUMPERRESISTANCE BAND II

-

Tall up stand, with feet shoulder width apart Place resistance band j ust above the knees The toes should be facing forwards Arm extended out in front of the body (about upper chest height) The neck, shoulders, hips and knees are all in a neutral position Look forwards, chest proud and keep the chin up

PROPERPERFORMANCE -

Hinge the hips and bend the knees Keep the back straight and knees point in the same direction as the feet Slowly descend until the thighs are parallel with the floor Squeeze the quads and hold for 1second perform 1pulse, up and down Extend the hips and knees, move back to the starting position.

COACHING CUES -

Keep the head facing forwards, back straight and the chest out proud Keep the feet flat, with an even weight distribution throughout the whole motion Keep the knees in the same direction as the feet Position the arms slightly forwards as this allow the upper torso to be more erect. Engage the core to protect the lower back

187 # BODYBYMG

KICKBACK + ABDUCTION

THE SET UP -

GLUTE PUMPERRESISTANCE BAND II

-

Place a resistance band around the ankles Use a wall/pole for support Plant the feet flat on the floor at shoulder width apart and toes facing forwards Have a slight bend at the knees Engage the core to straighten the back The shoulders, back and hips should be in line and in a neutral position Look forwards as keeps the neck in a neutral position

PROPERPERFORMANCE -

Use the hip muscles to drive one leg out to the side Keep the leg straight when moving it sideways At the top end of the the motion squeeze the glutes Bring the leg back to the starting position (20 reps) Use the hip muscles to kick the active leg backwards At the top end of the motion squeeze the glutes Bring the leg back to the starting position (20 reps) Repeat on the opposite leg

COACHING CUES -

Keep an even tension on the resistance band throughout the whole motion If you're using a very strong resistance band, you don't need to extend your leg far from your body On the side ways (abduction) kick out keep the ankle flexed and toes pointed to engage the hamstrings

192 # BODYBYMG

DONKEY KICK

THE SET-UP -

Start off in a traditional box press up position with the resistance band around the top of the knees Keep your knees together and at around 90 degrees Engage your core and keep your neck in a neutral position

PROPERPERFORMANCE

GLUTE PUMPERRESISTANCE BAND II

-

Push your active leg backwards and up into the air, keeping the 90 degree bend on the knee with toes pointing outwards The thigh of the rear leg should be parallel with the floor Push your leg backwards from the heel Squeeze your butt at the top part of the motion and hold for 1-2 seconds Land in a controlled manner and go back to start position Repeat on the other side once all reps are complete

COACHING CUES -

Keep your hips and head in line throughout the whole motion Keep your the foot of your active leg pointed outward to further engage the glutes I use the Sling Shot Medium Hip Circle as the resistance band

189 # BODYBYMG

SINGLE LEG GLUTE BRIDGE

THE SET UP -

Place a resistance band j ust above both knees and ensure that it is tight enough to keep your knees together Begin by laying on your back and bring your heels as close to your butt as you can Flatten out the lower back as you tighten the core and bring your arms out to the sides to help with balance and stability

PROPERPERFORMANCE -

GLUTE PUMPERRESISTANCE BAND II

-

COACHING CUES -

190

Keep your hips level, lift one leg off the floor and extend it out straight Lift your hips and butt off the floor, use your glutes to thrust your hips upwards Push your bodyweight through the heel of the supporting leg At the top end of the motion squeeze your glutes and hold for 1-2 seconds Under control lower your back downwards to the floor, keep the lifted leg extended Switch legs and repeat on the opposite side Keep the core engaged, drive your body upwards using your glutes Don?t let your hips sag and keep them level at all times When you drive your bodyweight through your heel, you should be able to lift your toes off the floor The resistance band on your knees will stop your knee from moving outwards- this further isolates your glutes Keep an even tension on the resistance band throughout the whole exercise Only progress to this exercise when you can get your hips up high without engaging your lower back muscles

# BODYBYMG

SIDE CLAM PLANK

THE STARTING POSITION -

Have your forearms resting on the ground with shoulder and arm in a straight line Rest one hand on the hip to help with balancing the body Engage your core and keep your upper torso straight Ensure your hips are stacked with one side directly other the other

PROPERPERFORMANCE

GLUTE PUMPERRESISTANCE BAND II

-

Bend your hips to 45 degrees and your knees to a 90 degree angle Your feet should be in line with your back Squeeze your heels together and under control lift your top knee Lower the top leg under control back to the starting position Switch legs once the side is complete

COACHING CUES -

Keep your hips stacked and body static whilst your knee moves Don?t rush this technique and always perform it under control Add ankle weights to further advance this exercise

191 # BODYBYMG

WALL SIT ABDUCTION

THE SET UP

GLUTE PUMPERRESISTANCE BAND II

-

Place a resistance band j ust above both knees Go into a wall squat position The back should be straight and pressed into the wall The elbows are bent and the hands are clasped in front of the chest Plant both feet flat on the floor, shoulder width apart and toes pointing forwards Have an even distribution of bodyweight through the feet Slightly push the knees outwards to sustain an even load on the band Both the thighs and the arm should be parallel to the floor Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE -

Abduct you knees outwards, hold and push back in

COACHING CUES -

Zone out and breathe through the wall sit Keep the tension on the band even throughout the whole motion Engage the core to protect the lower back Engage the glutes to keep the pelvis in a neutral position

188 # BODYBYMG

r e p m u p e t u l g

BENCH I

warm up + dynamic stretch

EQUIPMENT

EXERCISE

REPS

1X BENCH ANKLE WEIGHTS

BENT LEG REVERSE HYPER

20

EXTENDED RANGE SIDE LYING HIP ABDUCTION

30 EACH LEG

EXTENDED RANGE FIRE HYDRANT

25 EACH LEG

1X BENCH

FEET ELEVATED GLUTE BRIDGE

20

1X BENCH

FEET ELEVATED SINGLE LEG GLUTE BRIDGE

12 EACH LEG

ANKLE WEIGHTS (OPTIONAL)

STRAIGHT LEG KICKBACK

15 EACH LEG

2X BENCH

SINGLE LEG DOUBLE BENCH HIP THRUST

12 EACH LEG

(OPTIONAL)

1X BENCH ANKLE WEIGHTS (OPTIONAL)

1X BENCH ANKLE WEIGHTS

GLUTE PUMPERBENCH I

(OPTIONAL)

193

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 1minute in between each round.

BENT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be in line with close to your face Your legs should be apart forming an "A" shape with your toes turned out slightly

PROPERPERFORMANCE -

GLUTE PUMPERBENCH I

-

Keep your knees bent and lift the heels towards the ceiling Squeeze your butt as you lift your legs The upper part of the legs should be parallel with the ground and then hold this position for 1-2 seconds Then under control lower your legs so that your knees are in close to the floor

COACHING CUES -

Engaging core keeps your back straight and isolates your glutes Only lift your legs slightly higher than parallel from the ground; you don?t feel want to feel your lower back muscles working Keep your head and neck in a neutral position by looking down at the bench Add ankle weights to further advance this exercise

194 # BODYBYMG

EXTENDED RANGE SIDE LYING HIP ABDUCTION

THE SET UP -

Lay flat on your side on a bench Your hips should be placed near the edge of the bench Your weight bearing arm should have a 90 degree bend at the elbow, whilst supporting your upper body weight Engage your core to keep your spine straight, with the head in a neutral position Your bottom leg should have a bend at the knees, your top leg should have a stretch on it and draped over the bottom leg Your foot on the top leg should be turned slightly to face the floor

GLUTE PUMPERBENCH I

PROPERPERFORMANCE -

Raise the top leg from the below the bench line to as high as possible Keep the active leg straight and move from the hip and glutes Repeat with the opposite leg

COACHING CUES -

By turning the foot to face the floor (active leg), increases the hip inwards rotation and glute activation Add ankle weights to further advance this exercise

195 # BODYBYMG

EXTENDED RANGE FIRE HYDRANT

THE SET UP -

Place one knee and both hands onto a bench Your bodyweight should be spread evenly between your hands and the knee on the bench The knees should be under your hips and the hands under the shoulders Straighten your arms and look downwards to keep your neck in a neutral position Engage your core to keep your back straight

GLUTE PUMPERBENCH I

PROPERPERFORMANCE

196

-

Lift the leg (that isn?t on the bench) straight up to the side Squeeze your butt as you lift your leg upwards and outwards Lift your left (that isn?t on the bench) straight up to the side, whilst keeping the rest of your body static The lifting knee should be at a 90 degree angle and the upper leg parallel to the ground Squeeze your glutes Hold this position at the top of the hip?s motion for 1-2 seconds Lower the lifting knee under control back to the ground

COACHING CUES -

Keep the leg straight as you lift, don?t bend your elbows or lean away to get a higher lift Don?t swing the leg upwards as you lift them to the sides Add ankle weights to further advance this exercise

# BODYBYMG

FEET ELEVATED GLUTE BRIDGE

THE SET UP -

Lay flat on the floor and place the heels on a bench The feet should be hip width apart and toes pointing upwards The shoulder and back in a neutral position Flex the hips and bend the knee to 90 degrees Engage the core to protect the lower back Have a 90 degree bend at the elbows (have a slight splay at both elbows) Back of the upper arms in contact with the floor Look up towards the ceiling and keep the neck in a neutral position

PROPERPERFORMANCE

GLUTE PUMPERBENCH I

-

Move the hips upwards and keep the knees at 90 degrees Transfer the bodyweight to the upper back and heels (have slight flexion at the ankles) At the top end of the motion squeeze the glutes Hold for 1-2 seconds Under control lower the bodyweight back to the starting position

COACHING CUES -

Engage the glutes to keep the points of the hips level throughout the whole motion Keep the motion smooth and not j erky The arms should remain in the same position throughout the whole motion Keep the shoulders and the back of the head in contact with the floor at all times Keep the core engaged throughout the whole exercise to protect the lower back

197 # BODYBYMG

FEET ELEVATED SINGLE LEG GLUTE BRIDGE

THE SET UP -

Lay flat on the floor and place the heels on a bench The feet should be hip width apart and toes pointing upwards The shoulder and back in a neutral position Flex the hips and bend the knee to 90 degrees Engage the core to protect the lower back Have a 90 degree bend at the elbows (have a slight splay at both elbows) Back of the upper arms in contact with the floor Look up towards the ceiling and keep the neck in a neutral position

PROPERPERFORMANCE -

GLUTE PUMPERBENCH I

-

198

-

Move the hips upwards and lift one leg up and keep the knees at 90 degrees Transfer the bodyweight to the upper back and heels (have slight flexion at he ankles) At the top end of the motion squeeze the glutes Hold for 1-2 seconds Under control lower the bodyweight back to the starting position Repeat on the other side once all reps are complete

COACHING CUES -

Engage the glutes to keep the points of the hips level throughout the whole motion Keep the motion smooth and not j erky Keep the shoulders and the back of the head in contact with the floor at all times Keep the core engaged throughout the whole exercise to protect the lower back

# BODYBYMG

STRAIGHT LEG KICKBACK

THE SET UP -

Start on all fours with your legs hip width apart Arms shoulder width apart with the hands flat on the floor Keep your shoulder above your wrists The bodyweight should be supported on both hands and the toes The knees should have a 90 degree bend Look down at the floor to keep the neck in a neutral position The shoulder and hips should in a line

PROPERPERFORMANCE

GLUTE PUMPERBENCH I

-

Use the hip muscles to kick the active leg backwards Bend the knee to extend the active leg straight The thigh of the active leg should be parallel with the floor Squeeze your glutes at the top part of the motion and hold for 2-3 seconds Under control return the active leg back to the starting position Alternate legs

COACHING CUES -

Keep a tight core throughout the exercise and do not allow the lower back to dip Have a slight bend on the elbows Keep the upper torso static The movement should come from the hips and as this drives the knee Keep the active knee inside the line of the elbow Add ankle weights to further advance this exercise

199 # BODYBYMG

SINGLE LEG DOUBLE BENCH HIP THRUST

THE SET UP -

Sit comfortably in between two benches Your shoulders/upper back should in contact with one bench Your toes/middle of the foot should be resting on the other bench with your knees around 90 degrees Place your arms out straight on the bench and use these to stabilise your upper body Your hips should be in a neutral position Keep your chin tucked in

PROPERPERFORMANCE -

GLUTE PUMPERBENCH I

-

Lift one foot off the bench and move the knee slightly towards the chest (hold that leg position) Lift your butt off the ground, drive your hips upwards and squeeze your glutes Your active leg?s thigh should be parallel with the floor Use your glutes to keep your lower back level and to prevent your hips from rocking Activate the glutes to lower your butt under control back towards the floor Repeat on the other side once all reps are complete

COACHING CUES -

Squeezing your glutes to protect your back from hyperextending Always lower your butt back to the ground in a controlled manner Never rock your hips and keep your upper body under control

200 # BODYBYMG

r e p m u p e t u l g

BENCH II

warm up + dynamic stretch

EQUIPMENT

EXERCISE

REPS

1X BENCH 1X RESISTANCE BAND

HIP THRUST

20

1X BENCH

SINGLE LEG HIP THRUST

12 EACH LEG

2X BENCH

DOUBLE BENCH HIP THRUST

20

1X BENCH

BULGARIAN SPLIT SQUAT

12 EACH LEG

STRAIGHT LEG REVERSE HYPER

20

EXTENDED DONKEY KICK

30 EACH LEG

SIDE BALANCE LEG LIFTS

15 EACH LEG

DUMBBELLS (OPTIONAL)

1X BENCH ANKLE WEIGHTS (OPTIONAL)

GLUTE PUMPERBENCH II

1X BENCH ANKLE WEIGHTS

201

(OPTIONAL)

ANKLE WEIGHTS (OPTIONAL)

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 2 minutes in between each round.

HIP THRUST (ADD RESISTANCE BAND)

THE SET UP -

Sit on the ground with a bench directly behind you Add resistance band j ust above your knees (not shown) Lean back onto the bench so that the back of your shoulders are in contact Your feet should be shoulder width apart with the knees at 90 degrees Your elbows should be in contact with the edge of the bench

PROPERPERFORMANCE

GLUTE PUMPERBENCH II

-

Push both feet into the ground and drive your hips through their full range of motion by using your glutes Squeeze your glutes Hold at the top of the motion for 1-3 seconds and then lower your hips back to the starting position

COACHING CUES -

Don?t let your toes pop up and always push through your heels Don?t allow your knees to rotate inwards Keep your ribs and shoulders down Use a smooth technique and don?t use your elbows to drive up your upper body upwards Don?t rock your hips and keep the upper body static Your shins should be vertical when at the top of the motion

202 # BODYBYMG

SINGLE LEG HIP THRUST

THE SET UP -

Sit on the ground with a bench directly behind you Lean back onto the bench so that the back of your shoulders are in contact Your feet should be shoulder width apart with the knees at 90 degrees Your elbows should be in contact with the edge of the bench

PROPERPERFORMANCE -

GLUTE PUMPERBENCH II

-

Push one foot into the ground and drive your hips through their full range of motion by using your glutes Squeeze your glutes and lift one leg up into the air Hold at the top of the motion for 1-3 seconds and then lower your hips back to the starting position Switch legs when all reps are completed on one side

COACHING CUES -

Don?t let your toes pop up and always push through your heels Don?t allow your knees to rotate inwards Keep your ribs and shoulders down Use a smooth technique and don?t use your elbows to drive up your upper body upwards Don?t rock your hips and keep the upper body static Your shins should be vertical when at the top of the motion

203 # BODYBYMG

DOUBLE BENCH HIP THRUST

THE SET UP -

Sit comfortably in between benches Your shoulders/upper back should in contact with one bench Your heels should be resting on the other bench with your knees around 90 degrees Place your arms out straight on the bench and use these to stabilise your upper body Your hips should be in a neutral position

PROPERPERFORMANCE

GLUTE PUMPERBENCH II

-

Lift your butt off the ground, drive your hips upwards and squeeze your glutes Your thighs should be parallel with the floor Use your glutes to keep your lower back level and to prevent your hips from rocking Activate your glutes to lower your butt under control back towards the floor

COACHING CUES -

Keep your neck in a neutral position Squeezing your glutes will protect your back and stop it from hyperextending

204 # BODYBYMG

BULGARIAN SPLIT SQUAT

THE SET UP -

Tall up stand with your feet hip-width apart Place your hands on your hips to stead yourself

PROPERPERFORMANCE -

GLUTE PUMPERBENCH II

-

Step back and place your rear foot onto a bench Keep your torso upright throughout the whole motion Lower your hips towards the ground, so that your rear knees bends and moves towards the ground Hold for 2-3 seconds Then drive your bodyweight through your rear heel and return back to the starting position Repeat on the other side once all reps are complete

COACHING CUES -

Do not bend your upper torso and keep your chest up Drop into the squat with your hips, as opposed to j erking the knee forwards Do not let the knee of the grounded leg collapse inwards, continuously push it outwards Can add dumbbells to advance this exercise

205 # BODYBYMG

STRAIGHT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be close to your face Place your heels together and turn the toes out slightly Straighten your legs backwards

PROPERPERFORMANCE -

GLUTE PUMPERBENCH II

-

Lift the heels towards the ceiling Squeeze your butt as you lift your legs The legs should be parallel with the ground and hold this position for 1-3 seconds Then under control lower your legs so that your toes are in contact with the floor

COACHING CUES -

Engaging core keeps your back straight and isolates your glutes Keep your head and neck in a neutral position by looking down at the bench Add ankle weights to further advance this exercise

206 # BODYBYMG

EXTENDED DONKEY KICK

THE SET UP -

Place one knee and both hands onto a bench Your bodyweight should be spread evenly between your hands and the knee on the bench The knees should be under your hips and the hands under the shoulders Straighten your arms and look downwards to keep your neck in a neutral position Engage your core to keep your back straight

PROPERPERFORMANCE -

GLUTE PUMPERBENCH II

-

In one kicking motion, straighten the leg backwards so that it is parallel with the ground Squeeze your glutes as you kick the leg backwards and hold for 1-2 seconds Under control lower the kicking leg, whilst your foot makes contact with the floor Alternate legs

COACHING CUES -

Look down at the bench to keep your neck in a neutral position Keep your pelvis in a neutral and level position Keep your upper body static Add ankle weights to further advance this exercise

207 # BODYBYMG

SIDE BALANCE LEG LIFTS

THE SET UP -

Lay on one side of the body on the floor Lift the body away from the floor, by extending the supporting arm and placing the supporting knee behind the body The supporting elbow should have a slight bend Supporting hand flat on the floor with fingers facing forward The other arm should be in contact with the hips and used for balance The upper body should be straight and parallel with the floor The supporting leg/knee supports the bodyweight The supporting knee should have a 90 degree bend with the foot behind the body The active leg is straight with the outside of the foot in contact with the floor

GLUTE PUMPERBENCH II

PROPERPERFORMANCE

208

- Use the hip muscles to lift the active leg upwards - The active leg should be parallel with the ground - At the top of the motion squeeze the glutes and core muscles - Hold the position for 1-2 seconds - Under control return the active leg back to the starting position - Alternate legs COACHING CUES - Engage the core to prevent the back from dipping - Keep the hip stacked evenly and the whole upper body static throughout the whole motion - Keep the whole motion smooth and not j erky- this will help with balance - Squeeze the glutes to support/ protect the hips - Add ankle weights to further advance this exercise

# BODYBYMG

BODHIITYGUIDE BY MG

209

T I I H STAIRMASTER 30 MINUTES

WARM UP + DYNAMIC STRETCH

EXECUTION Sprint - 30 seconds Rest - 30 seconds Side Steps (cross one foot in front of the other from side to side) - 60 seconds on each leg Sprint - 30 seconds Rest - 30 seconds Jump Squats (go slow) - 40 seconds Rest - 30 seconds

HIIT STAIRMASTER

Wide Lunge (skip two steps) - 60 seconds on each leg Sprint - 30 seconds Rest - 30 seconds Reverse Climb (hold onto bars and go slow) - 90 seconds Sprint - 30 seconds Rest 30 seconds Glute Kickback - 1minute each side Sprint-30 seconds Rest for 1-2 minutes Repeat another 2x COOL DOWN + STATIC STRETCH

210 # BODYBYMG

T I I H

4 MINUTES

AIRBIKE WARM UP + DYNAMIC STRETCH

PROGRAM 10 seconds on / 20 seconds off Race: 10 seconds Rest: 20 seconds Race: 10 seconds Rest: 20 seconds etc for 4 minutes

EXECUTION Tabata Style 10-seconds as hard as you can, followed by 20-second rest Total of 8 rounds (4 minutes)

HIIT AIRBIKE

COOL DOWN + STATIC STRETCH

211 # BODYBYMG

T I I HTREADMILL SPRINTS 15 MINUTES

WARM UP + DYNAMIC STRETCH

PROGRAM 30 seconds on / 30 seconds off Sprint: 30 seconds Rest: 30 seconds Sprint: 30 seconds Rest: 30 seconds Sprint: 30 seconds Rest: 30 seconds etc for 15 minutes

TREADMILL SPRINTS

EXECUTION After using the treadmill for your 5 minute warm-up, gradually increase the speed of the treadmill to a speed that is your full out, power sprint. You will be maintaining this speed for 30 seconds. It should be somewhere between 13-16. Once the 30 seconds is up, grab the handles of the treadmill tightly and swing either both your legs to one side or j ump out, so that each leg is supported on the side of the treadmill. Take a 30 second break and slow your breathing. Once the time is up grab the handles tightly and swing your body back on. Continue for 15 minutes.

COOL DOWN + STATIC STRETCH

212 # BODYBYMG

T I I HINCLINE TREADMILL 40 MINUTES

WARM UP + DYNAMIC STRETCH

PROGRAM 12-15% incline walking with true walking pace

EXECUTION After using the treadmill for your 1minute warm-up, gradually increase the incline of the treadmill to the max incline, between 12-15%. If you are struggling to keep up, reduce the speed, don't reduce the incline. Don't hold onto the handles, this will counteract all your hard work. Work for 30-40 minutes.

HIIT INCLINE TREADMILL

COOL DOWN + STATIC STRETCH

213 # BODYBYMG

BOSTR DETCH Y BGUIDE Y MG

214

dynamic stretches UPPERBODY Arm Circles 1. Stand with your feet shoulder width apart with your arms hanging relaxed at your sides 2. Moving your arms upwards in a lateral direction make small circles with your arms 3. Start making the circles slowly bigger and then change direction

DYNAMIC STRETCHES

T Plank 1. Assume the plank position on the floor with your palms on the ground, arms fully extended, keep your back straight and your toes on the ground 2. Keeping your left arm firmly on the ground, turn your feet onto their sides and on top of one another and extend your right arm towards the sky. You should form a ?T?shape on the side 3. Bring your right arm back to the starting position and switch sides

215

Back Stretch 1. Stand with your feet shoulder width apart 2. Using a swinging motion, move your arms up in front of you, until your arms are above your head and then swing back down 3. Keep swinging to achieving a higher range of motion 4. Move back down again and repeat

dynamic stretches LOWERBODY Open The Gate 1. Stand with your feet shoulder width apart 2. Raise your right leg, flex your knee and turn it out to the side, away from your body 3. Feel the stretch in your groin 4. Lower your leg, repeat and switch sides

DYNAMIC STRETCHES

Back/Forward Leg Swing 1. Stand with your feet shoulder width apart 2. Hold onto a wall or pole for support 3. Repeatedly swing your left leg in front of you then switch sides

216

Inchworm 1. Stand with your feet shoulder width apart and bend at the waist lowering your hands until they touch the ground 2. Slowly inch your hands forward until you form a plank position 3. Drop your hips down and look up 4. Inch your hands slowly backwards until you are standing upright Repeat for the specified number of reps

static stretches UPPERBODY Chest + Shoulder Stretch 1. Stand with your feet shoulder width apart and clasp your hands behind your back 2. With your hands behind your back, squeeze your shoulder blades together and push your chest out

STATIC STRETCHES

Overhead Triceps Stretch 1. Stand with your feet shoulder width apart 2. Bring your left arm up and flex at the elbow 3. Reach towards your left arm with your right hand and slowly push your left arm backwards 4. Repeat on the other side

217

Across The Body Shoulder Stretch 1. Stand with your feet shoulder width apart 2. Bring your left arm across your body 3. Flex your elbow around your left arm, pulling down so you feel a stretch in your shoulder 4. Repeat on the opposite side Obliques + Lats Stretch 1. Stand with your feet shoulder width apart and your hands clasped together over your head 2. Stretch your body to the left side, pausing for 20 seconds and hold 3. Repeat on the opposite side

static stretches LOWERBODY Proposal Hip Flexor Stretch 1. Get down on your right knee and place your left foot down on the floor in front of you Keeping your back straight, rest your hand on your right knee and push your hips forward as far as you can 2. You should feel a stretch in your right knee 3. Hold for 1minute and then switch legs

STATIC STRETCHES

Proposal Quad Stretch 1. Get down on your right knee and place your left foot down on the floor in front of you 2. Grab your right foot with your right arm and pull your foot towards your back Hold for 30 seconds and then switch legs

218

Hip Adductor Stretch 1. Stand in a wide, sumo stance 2. Keep your left leg straight and toes facing forward while bending your right leg and turning your toes out to the side 3. Form the squat position and rest your hands on your bent right leg 4. Hold for 30 seconds and then switch legs Lying Hamstring Stretch 1. Lie on your back with both legs flat on the ground 2. Raise your left leg toward the ceiling and clasp both hands j ust below the back of your knee, stretching your leg upwards 3. Slowly straighten your knee until you feel a stretch in your thigh 4. Hold for 30 seconds then lower to the ground and switch legs

W here now? If you've finished the 12 week guide congrats, you did it! But don't think that you're done yet! I have been doing variations of this 12 week guide for the past 6 months. There's always room for progression and you can move on and make these exercises more challenging. Get creative and where appropriate try: -

resistance bands changing sets + reps barbells instead of dumbbells and vice versa slowing down your eccentrics (lowering) pausing longer in the isometric (e.g bottom of a squat) increasing your load pyramid sets/ drops sets changing your grip incorporating more compound exercises into your strength day

You do not need to "shock" your muscles into growing with a new routine. Many people think that in order to achieve results, they must change their program frequently. This is not the case. You should only be changing your entire program if:

WHAT NOW?

1. The workouts are starting to bore you 2. You are inj ured 3. Your goals change (strength VS hypertrophy)

219

In order to give you good value for money, I made this guide a 12 week guide, but it's not necessary for you to change your routine every 4 weeks. You could stay on the first 4 weeks for 12 weeks, I actually encourage my clients to stick longer with their program as form is so important to master first. There's no rush to move to the next set, it will always be there waiting for you. Good luck and I know you're going to smash it! - Madalin xxx

DISCLAIMER The Body by MG guide is provided as is without any guarantees or warranty. In association with the product, Madalin makes no guarantees of any kind, either express or implied, including but not limited to warranties of merchantability, fitness for a particular purpose, of title, or of non-infringement of third party rights. Use of this guide by a user is at the user?s risk. Please consult your health care professional to determine if this program is right for you. Madalin Giorgetta is not responsible for any inj uries during the commencement of this program.

DISCLAIMER

This guide is not for resale, and may only be reproduced with direct permission from the owner. Every PDF associated with this guide, is licensed to a single user only.

220

Related Documents


More Documents from "CA HemaSunder Puthi"