Trap Bar Deadlift

Working: 

• Quads
• Hamstrings
• Glutes 
• Lower Back

Sets: 3

Reps: 8-10

• Trap bar
• Weight plates (as required)

• Allows for more flexibility through the hinge movement
• Increases lower body strength
• Safe and easy to learn
• Try flipping the handlebars for an increased range of motion

Heels-Elevated Dumbbell Goblet Squat

Working: 

• Quads
• Hamstrings
• Glutes 
• Lower Back

Sets: 3

Reps: 10-12

• Dumbbell
• Wedge or small weight plates (to elevate heels)

• Heels-elevated = more flexibility through the squat movement
• Deeper range than your natural squat depth
• Increases lower body strength particularly the quads
• Increases ankle flexibility

Pull Ups

Working:

• Upper Back
• Biceps

Sets: 3

Reps: 8-10

Your choice of

• Pull up bar 
• Assisted pull up machine

• Strengthens the back muscles
• Increases shoulder & biceps strength and stability
• Improves grip strength

Incline Dumbbell Press

Working:

• Chest
• Triceps

Sets: 3

Reps: 10-12

• Dumbbells
• Adjustable bench (set to 30-degree incline)

• Strengthens the upper chest muscles
• Increases shoulder & triceps strength and stability
• Dumbbells help correct muscular imbalances and is a safer alternative to the barbell

Mountain Climbers

Working:

• Abdominals
• Also engaging quads. shoulders and arms

Sets: 3

Time: 30 - 60 sec   

• Exercise mat

• Building core strength
• Cardio endurance, and agility

Battle Ropes

Working:

• Full body

HIIT

Sets: 2-3

Time: 4x 30sec/30sec intervals 

(30 high / 30 mid low)

• Battle ropes

• Increases cardio endurance
• Low impact exercise
• An alternative to the routine treadmills, bikes and other cardio machines.