Perform the SHOULDER exercises with 30 second rest between sets.

Perform LEGS / CALFS & GLUTES in NON STOP CIRCUIT style – 4+ sets.

Ideally get lots of LEG intensity, without hurting the knee’s!!

ROTATOR CUFFS (low)
2+ x 10+
View Video
1 ARM LATERAL RAISERS
3+ x 10+
View Video
FRONT RAISERS (adv)
3+ x 10+
View Video
TRICEP PUSH DWN (lpd)
3+ x 10+
View Video
SHOULDER PRESS
4+ x 12+
View Video
WALL SITS
A - 30+ sec.
View Video
WALL SITS close
A - 30+ sec.
View Video
HIP HINGES
A - 12+ reps
View Video
MACHINE CALF RAISERS
A - 15+ reps
View Video
G BRIDGE
B - 12+ reps
View Video
GLUTE SCISSORS
B - 12+ reps
View Video
LEG DROPS
B - 12+ reps
View Video

Feedback

WHAT ARE YOUR FAVOURITE EXERCISES?
WHAT FELT THE MOST EFFECTIVE?
WHAT DID NOT WORK??