Hamstrings

Hamstrings

1. Seated Leg curls (4 sets: 10 reps) Tempo 2.2.2.0

2. Leg Press (4 sets: 10 reps) 2.2.2.0

3. Nordic Curls (4 sets: 10 reps) use a spot/bosu ball to get full extension

4: Plie Squats (4 sets: 10 reps) 2.1.2.0

Superset DB RDLs (4 Sets: 10 reps) 2.1.2.0

5. Laying Hamstring Curls (3 drop sets: 10, drop, 10, drop, 10, drop, 10 = 40 total reps) 1.0.1.0

6. BB squat (3 sets: 10 reps) 2.2.2.0

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Back

Back:

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Lat Pull Downs (4 sets: 15 reps)

Superset: Behind the head pull downs (4 sets: 15 reps)

2. Isolateral close grip row (4 sets; 12 reps) tempo 2.0.1.0

3. High row using lat pull down (4 sets: 15 reps) 1.0.1.0

4. Bent over Single are DB row (4 sets: 10 reps)

Superset Standing Cable single arm row (4 sets: 10 reps)

Do both for same arm, then switch arms and do them again

5. Seated cable Row (4 sets: 25 reps)

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Back, LLStephanie Sequeira
Quads

Quads

1. Quad extensions (4 sets: 15 reps) Tempo 4.2.4.3 But held slightly elevated

2. Quad extensions (4 sets: 12 reps) 3.0.3.0

Superset: Quad extensions (4 sets: 12 reps) 1.0.1.0

3. Heels Elevated Goblet Squats (4 sets: 20 reps)

Superset: Same movement, partial reps (4 sets: 20 reps)

4: Leg Press, Light Weight (4 sets: 20 reps) 4.3.1.0

Superset Jumping Lunges (4 Sets: 15 reps each leg)

Superset Squat jumps - using a plat form 4 inches high. alternate landing on the platform between your legs, then with legs wider than platform. Try using a gym fitness platform from one of the classes, but just by itself on the ground. (20 reps)

5. Double leg smith machine kickbacks (3 sets: 12 reps)

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Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Rear delt cable flies (4sets; 12 reps)

2. DB lateral raises (4 sets, 10 show, 10 fast)

3. Wide grip standing rows with elbows up. (4 sets; 15 reps)

Superset: dumbbell lateral raise (4sets, 10, drop,10)

4. Machine shoulder press (4 sets; 12 reps)

5. Machine Lateral Raises (4 sets: 12 reps)

Superset: DB shoulder press partials with resistence (4 sets; 12 reps)

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Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. DB lateral raises (4 sets, 20,16,12,10 reps increasing weight as you go)

2. Close Grip Smith Machine shoulder press (4 sets, 20,16,12,10 reps)

3. DB Lateral Raises Drop Set (4 sets: 8,drop,8,drop,8)

4. Incline DB Press (5 sets:12 reps) Tempo: 3:0:2:0

5. Cable Front Raise (4 sets: 12 reps) Tempo 3:0:2:0

6. Rear Delt Fly _ Bent over DB (4 sets: 15 reps) 1.0.1.2

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Glutes

Glutes

2. Abductor machine (5 sets: 16 reps) 2.0.1.2 tempo

Superset body weight lunges form focused, 10 reps each leg

3. Leg Press (5 sets: 12, reps) 2.4.1.0 Tempo

4. Double Leg Glute Kickback on Smith machine (4 sets: 12-15 reps) Forced Positives

5. Stiff Leg DLs (3 sets: 12 reps)

6. Hamstring Curl (4 sets: 15 reps)

Superset Banded Hyperextensions (12 reps)

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Back

Upper Back:

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Cable Cross Body Rear Delts 5x16

2. Rear Delt machine (4 sets; 8 reps) tempo 4.0.2.0

Superset: Bent Over DB Rear Delt Flies (4 sets; 12 reps) 4.0.1.1 tempo

3. Seated Cable Row, close grip (5 sets: 12 reps) 4.0.1.0 tempo

4. Seated Wide Grip Row (5 sets: 12-15 reps) 4.0.2.0 tempo

5. Isolateral Seated Row (4 sets: 15 reps)

6. Standing Lat Pulldowns (4 sets: 12 reps)

7. Wide Grip T bar row (4 sets: 15 reps)

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Back, LLStephanie Sequeira
Glutes/Quads

Glutes/Quads

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Quad extensions (4 sets: 20 reps, hold 30 seconds on last rep)

2. Abductor machine (5 sets: 20,16,12,10,8)

3. BB Back Squat - (5 sets: 12, reps) 2.0.1.0 Tempo

4. Glute Kickback machine (4 sets: 16 reps)

5. Lunges - DB stationary (5 sets: 20,15,11,7,5 each leg)

6. Stiff Leg Deadlift - (5 sets: 20,16,12,10,10) 4.0.1.2 tempo

Cardio:

1. 30 mins of HIIT

2. 30 mins of incline walk

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Back

Back:

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Shoulder Circuit: DB Lateral Raise, Front Raise, Rear delt (4 sets: 10 reps each exercise)

Superset: Isometric holds against wall. 30 seconds each arm

2. T Bar Row, shoulder width neutral grip (4 sets: 12 reps) 4.0.1.1 tempo

3. Seated Cable Row, close grip (5 sets: 12 reps) 4.0.1.0 tempo

4. Rear Delt Machine (4 sets: 8 reps 3.0.3.0 & 8 reps 1.0.1.0 tempo = 1 set)

5. Seated Row machine (4 sets: 12 reps)

6. Neutral Grip Lat Pull downs (20,16,12,10)

Cardio

2 separate sessions:

1. 60 mins of high pace outdoor walk

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BackStephanie Sequeira
HIIT

HIIT Cardio

Circuit 1: 10 minutes

  • 20 sec: Rope Tricep & Lat Cycle

  • 20 sec: Partner Assisted Leg Throws for abs

  • 20 sec: Burpees

Circuit 2: 10 minutes

  • 15 sec: Step Shuffles

  • 15 sec: Plank Shoulder Taps

  • 15 sec: Pushups

  • 15 sec: Ball Floor Slams

Circuit 3: 10 minutes

  • 20 sec: Kettle Bell Squat to row

  • 20 sec: Kettle Bell Swings

  • 20 sec: Push up to row

  • 20 sec: Star Jumps

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Quads

Quads

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Lunges - DB stationary (5 sets: 20,15,11,7,5 each leg)

2. Quad extensions (4 sets: 20 reps, hold 30 seconds on last rep)

3. Single leg quad extensions (5 sets: 12 reps) 4.0.1.2 tempo

4. BB Front squat Squat - (5 sets: 12, reps)

5. Glute Kickback machine (4 sets: 16 reps)

6. Abductor machine (5 sets: 20,16,12,10,8)

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Arms

Arms:

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Triceps extensions - 4x16

2. Bench Dips 4 x failure (4 seconds down, 1 second up)

3. Triceps extension Machine 20,16,12,10

4. Biceps BB curl 16,12,10,8,12,16

5. DB alternating hammer curls 4x12, hold at the top between reps as opposed to the bottom

Shoulder Touch ups
- Dumbbell lateral raise 4x16 (hold 4 sec at top, go down slow 4 sec each rep)

Cardio

2 separate sessions:

1. 60 mins of incline walk

2. 60 mins of incline walk

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Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. DB lateral raises (4 sets, 20,16,12,10 reps increasing weight as you go) (superset with wide stance plie squats holding 25lb plate)

2. Seated shoulder press (4 sets, 20,16,12,10 reps increasing weight as you go) (superset with bench step ups, 15each leg holding DBs)

3 Front raise with DB or cables(4 sets, 20,16,12,10 reps increasing weight as you go) (superset with DB pull throughs, use 30lb DB)

4. Rear delt fly, cables or reverse pec deck (4 sets, 20,16,12,10 reps increasing weight as you go) superset with Seated shoulder press machine… 4sets, 16, 12,10,8reps increasing weight each set

5. Low Back on Hyperextension Board, 4 sets 25reps (squeeze and hold at top of movement)

6. Hamstring drops (Eccentric Hamstring movements) 4x15, go slow on the way down and catch yourself in a push up position, use hamstrings to pull your body back up into position and repeat.

Cardio

2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline

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Touch Ups

Touch ups :

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Seated wide grip row (4sets 20, 16, 12, 10reps increasing weight each set) superset with any rear delt movement 4x15reps

3.Low back hyperextensions 4x25, bodyweight superset standing DB shoulder presses 4x15reps

4. Quad extensions 4x30reps (or perform drop sets)

5. Lying or seated hamstring curls 4x30reps (or perform drop sets)

6. Heavy hip thrusts 4x10-15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Glutes/Hams

Glutes/Hams

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Lying hamstring curl (4 sets, 16,12,10,8 reps increasing weight as you go) superset 20 squats (bodyweight) or bench step-ups

2. Single leg, Leg press (slightly tilted and foot high) (5 sets, 20,16,12,10,8 reps increasing weight as you go) superset with DB pull throughs, 20, holding 35lb, after each set

3. Reverse Hack Squats (wide stance, go deep) OR Wide stance squats on Smith machine 4 sets, 20,16,12,10 reps increasing weight as you go super set with 20 jump squats or bench step ups.

4. Seated Hamstring curls (4 sets, 16,12,10,8 reps increasing weight as you go) superset with wide stance squats, 20 (after each set) holding weight

5.Abductor machine (leaning forward) 4sets 15-20 reps, warm up and then work up to as heavy as possible superset with DB pull throughs, 20, holding 35lb, after each set 6.Quad extensions 4x30reps

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Back/Shoulders

Back/Shoulders

Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Single Arm pulldowns (4 sets, 15reps) superset with 20 jump squats after each set

3.Single arm DB rows OR bent over barbell rows 4 sets, 20,16,12,10reps increasing weight as you go) superset with 20 bench step ups, each leg

4. Low Back on Hyperextension Board, 4 sets 20reps (squeeze and hold at top of movement)- superset with DB or machine shoulder press (4 sets, 20,16,12,10 reps increasing each set)

5. DB or cable front raises (4 sets, 20,16,12,10 reps increasing each set) superset with any rear delt movement (4 sets, 20,16,12,10 reps increasing each set)

6.Hip Thrusts, try doing these on the quad. Extension machine (ask if unsure of how) 4sets of 15reps, with a 3 sec pause on last 3 reps each set- superset with DB pull throughs, 20, holding 35lb, after each set

7. Lying or seated hamstring curls 4x30reps

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Glutes

Glutes

1. Adductor 2x20, 30

2. Overhead leg press on smith machine 3x15

3. Plie squats 3x 15, 15, 10

4. Hyperextensions to curl on hyperextension board 3x 20, 15, 15

5. Leg press (high feet and wide) 3x 10 slow and controlled to 10 fast

6. DB stiff leg deadlift 3x10

7. Reverse Hack Squat 3x 12, 10, 15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Arms 5/4/2019

Arms

  1. Weighted Ab Machine - 4 sets: 25 Reps

  2. Triceps Extensions (20,16,12,10)

  3. Triceps Extensions with rope (20,16,12,10)

  4. Biceps Curls - BB (20,16,12,10)

  5. DB Bicep Hammer Curl - 4 sets each arm: 5 reps, hold 5 seconds, 5 reps, hold 5 seconds

  6. Preacher Curl machine (20,16,12,10)

    1. Super set Triceps Push ups until failure

Shoulder Touch up:

  1. DB Lateral Raise (20,16,12,10)

  2. Superset with DB Front Raise (20,16,12,10)

Cardio

2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline

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