Ipswich Personal Trainer - September Program Tutorials

Ipswich Personal Trainer - September Program Tutorials

Every week we provide an exercise tutorial over on our facebook page once a month we bring these exercises together to provide you with a simple program anyone can carry out in their own gym or at home

 

SEPTEMBERS PROGRAM

 

A1 - KB SUMO DEADLIFT / GORILLA ROW COMBO --> 4 X 8 (120s) 

B1 - INVERTED ROW --> 4 X 12 (90s)

C1 - MB ROTATIONAL SLAM --> 45s:30s x 5 (Work:Rest)

 

See below for tutorial videos on each of the exercises and more information on how to work your reps, sets and rest periods

 

A1 - KB SUMO DEADLIFT / GORILLA ROW COMBO

4sets x 8reps - - - > 120sec rest

Perform 1 rep of the deadlift, then 1 rep of the Gorilla Row (Both exercises shown below) and repeat 8 times to complete the set. Rest 2 minutes before repeating the process - Do this 4 times before moving onto your inverted rows in your B series of Exercises

 

 

B1 INVERTED ROW 

4sets x 12reps - - > 90sec rest

Set up with your feet against a wall (Hard), or with your body angled at 45 degrees (easier) and set your hands in a neutral grip (palms in). Make sure you initiate the pull with straight arms, driving elbows to hips and wrist to ribs, pause briefly in the end position before returning to the start

 

 

C1 - MED BALL ROTATIONAL SLAM

45s work – 30s rest x 5 rounds 

A slight change to the normal single plane MB slam, the rotational slam helps with thoracic extension and mobility. Imagine passing the ball to someone behind you before reaching as tall as possible, onto toes, and slam as hard as possible – Initiate the slam with your hips

 

 

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