Let's Go 💪 :)
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What you'll need
You can find all items in the Personal Training closet by the entrance of the gym. You can use all items inside this closet. It is only for the members who do personal training. The code to open it is: 3527
Important: it happens so fast to forget the items around the gym when you go from one exercise to the next - find a way you don't forget to bring it back. Thank you :)
Lying on your side with knees bent, open your top knee like a clamshell.
Position: lie on your side, knees bent to about 90 degrees, hips stacked, head resting on your arm or a cushion.
Movement: keeping your feet together, lift your top knee open like a clamshell, then lower with control. Complete one side, then switch.
Golden Tip: keep your hips stacked and still - the movement should come from your hip, not from rocking your pelvis back.
A smaller range, or shorten the hold time.
Add a light band around your thighs.
Standing on a small step, lower your other heel to the floor and back up with control.
Position: stand on a small step or plate (the deficit), right foot planted, left foot hovering off the edge. Begin leading with your right knee.
Movement: bend your right knee to lower your left heel down to the floor with control, tap lightly, then push back up to standing.
Golden Tip: keep your knee tracking over your toes the whole way down, don't let it cave inward.
A smaller deficit, or hold something for balance.
A slightly deeper step, or hold a light dumbbell.
In your break
Glute Bridge
Primes your glutes for what's coming next - keep it light.
Balance on one leg and hinge forward, your other leg reaching back behind you.
Position: stand on your right leg, a slight bend in the knee, a light dumbbell in the opposite hand if you're loading it. Begin with your right leg.
Movement: hinge forward at your hip while your free leg extends back for balance, then return to standing.
Golden Tip: keep your hips square to the floor, don't let the standing knee cave inward as you hinge.
A fingertip on a wall or rail for balance, or a smaller range.
Add a light dumbbell, or increase the range.
Step back into a curtsy lunge, stand up, then press both dumbbells overhead.
Position: hold a dumbbell at each shoulder, feet hip width apart.
Movement: step one leg back and across into a curtsy lunge, drive back up to standing, then press both dumbbells overhead. Lower and repeat, alternating legs.
Golden Tip: keep your torso upright through the lunge, don't lean forward - let the press feel separate from the lunge, not rushed together.
Bodyweight curtsy lunge and a lighter press, or do the two parts separately.
A touch more weight, or pause at the bottom of the lunge.
Hanging from a bar, raise your legs up toward your chest with control.
Position: hang from a pull-up bar, arms straight, legs extended.
Movement: keeping your legs straight (or knees bent if that's easier), raise them up toward your chest with control, then lower back down without swinging.
Golden Tip: move slowly and avoid swinging - control the lower just as much as the lift. Feel this through your lower abs, not your hip flexors pulling you around.
Bend your knees and bring them toward your chest instead of straight legs.
Straighten your legs fully, or add a slight pause at the top.
Standing sideways to a cable, press the handle straight out and resist it pulling you.
Position: cable set to chest height, stand sideways to the machine, both hands holding the handle at your chest.
Movement: press the handle straight out in front of you and hold for a moment, then return with control.
Golden Tip: resist the cable's pull, don't let your torso rotate toward it as you press out.
Lighter weight, or a shorter hold.
A touch more weight, or a longer hold at full extension.
Rotate a kettlebell from low on one side to high on the other.
Position: hold a kettlebell with both hands, feet a little wider than shoulder width, standing sideways to where you're rotating from.
Movement: rotate through your torso and hips, bringing the kettlebell from low on one side to high on the other, then return with control.
Golden Tip: let the rotation come from your hips and torso together, not just your arms swinging it across.
Lighter kettlebell, or a smaller range of motion.
A heavier kettlebell, or a slightly bigger range.
Seated at the cable station, pull the handle toward your stomach.
Position: seated at the cable row station, feet against the platform, a slight bend in your knees, holding the handle with arms extended.
Movement: pull the handle toward your stomach, squeezing your shoulder blades together, then extend back out with control.
Golden Tip: keep your torso still - the pull should come from your back, not from rocking backward.
Lighter weight, or a shorter range.
A touch more weight once 10 to 12 clean reps feel easy.
Standing tall, curl the cable bar up toward your shoulders.
Position: cable set low, bar or EZ attachment, stand tall with a slight bend in your knees.
Movement: curl the bar up toward your shoulders keeping your elbows pinned at your sides, then lower with control.
Golden Tip: keep your elbows pinned at your sides the whole set - don't let them swing.
Lighter weight, or a shorter range.
A touch more weight once 10 to 15 clean reps feel easy.
Overhead, lower the weight behind your head then press back up.
Position: hold a dumbbell with both hands overhead, elbows pointed forward, arms close to your ears.
Movement: lower the weight behind your head by bending your elbows, then press back up to full extension.
Golden Tip: keep your elbows pointed forward the whole time - don't let them flare out to the sides.
Lighter weight, or a shorter range.
A touch more weight once 10 to 15 clean reps feel easy.
Good extras for you
Half-kneeling, shift your hips forward and add a gentle glute squeeze into the hold.
Position: kneel in a half-kneeling lunge position, back knee down, front foot flat on the floor.
Movement: shift your hips forward slightly to feel a stretch at the front of your back hip, then add a gentle glute squeeze and posterior pelvic tilt into the hold - tuck your tailbone under rather than just holding passively.
Golden Tip: the active squeeze is what makes this work, don't just sink into a passive stretch. Feel it at the front of your hip, not your lower back.
Standing, pull one heel back toward your glutes.
Position: stand tall, holding something for balance if needed.
Movement: bend one knee and grab that foot behind you, gently pulling your heel toward your glutes, knees staying close together.
Golden Tip: keep your standing knee soft and your hips level. Feel this along the front of your thigh, not your knee joint.
Rise onto your toes, then slowly lower one heel down below the step.
Position: stand on the edge of a step with your heels hanging off, holding a rail for balance.
Movement: rise up onto your toes on both feet, then shift your weight onto one leg and lower that heel down slowly below the step, taking a few seconds to control the descent.
Golden Tip: slow is the whole point here - rushing the lower skips the part that actually works. Feel this through your calf, not your Achilles pinching.
15-25 minutes, an easy pace where you could still hold a conversation.
Movement: treadmill on an incline, or the stationary bike, whichever you prefer that day - an easy walk or ride at a pace where you could still hold a conversation.
Golden Tip: keep your heart rate in the 125-135 BPM range - check it partway through and adjust your pace or incline to stay in that zone.
You did it! 🎉
How did you like the training?