The following beginners program is designed to increase muscle and bone mass, increase metabolic rate and decrease body fat whilst incorporating corrective exercises for posture and balance.
Here it is:
|Prehabilitation and movement preparation. 1 set of:|
|“Fire hydrant’ (Hip abduction – 4-point position)||8ea|
|Y- raise on SB||10|
|Alt leg drops||10ea|
|Reverse lunge – moving||8ea|
|Inverted hamstring stretch||6ea|
|Strength circuit. 2 sets in circuit fashion:|
|Forward lunge with DBs||10ea|
|1 arm DB row/1 leg (opp)||8ea|
|PU on SB||10|
|Russian twist on SB||60s|
|Quad/Hip flexor stretch||10x5s holds. C-R.|
|Foam roller work||60s ea area|
Give us a shout if you need assistance performing the exercises correctly or are in need of a personalized goal focussed program.