FITA-U Performance Centre – Semi-Private Personal Training

 

Mobility & Activation

20 x Lunge with Reach

20 x Walking Hip circles

10 x Cossack Squats

10 x Dynamic Pigeons

20 x Band Fire Hydranes

20 x Band Glute Bridges

Warm Up Sets on Squats: 1 x 6, 2 x 4 (60 sec rest between sets)
Video Demo: https://youtu.be/aa-0Ofx_cwA

Strength – A Series

A1): Back Squat (4 x 4 @ 30X0 tempo)

Video Demo: https://youtu.be/7ZAitAj4S2s

A1): Goblet Squat (4 x 4 @ 30X0 Tempo)

Video Demo: https://youtu.be/qnDtwISxjhU

A2): Bulgarian Split Squats (4 x 12.12)

Video Demo: https://youtu.be/SyECFcfqlIc

New Set Starts Every 2:45 min

Strength – B Series

B1): Cyclist Squats (4 x 6 @ 30X0 tempo)

Can start with holding no dumbbells
Video Demo: https://youtu.be/wSBM7PKkGf0

B2): Poliquin Step Up (4 x 12.12)

Point the toe of the non-placed foot
Video Demo: https://youtu.be/-fv2nWw09Pk

New Set Every 2:30 min

Strength – C Series

C1): Calf Raises (2 x 20)

Rest 60 sec between sets

Video Demo: https://youtu.be/6W7cBjr3Pkw

Cool Down

Warm-up (No Measure)

Glutes – Pigeon Stretch (60 sec per side)

Quads – Hero Pose (60 sec hold)
Video Demo: https://youtu.be/okiElaL7B3A

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