BODYA winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique.
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THE THEME: A fantas0c “Split Training” program that u0lizes major muscle groups and unique core condi0oning exercises…
THE CONTENT: This is no normal split training program…BODY works on movement paGerns – (Push, Pull, Quad & Hip) interspersed with ac0ve recovery exercises that focus on the core…
THE PROGRAM:• Body is based on all major muscle groups (For the purpose of the X 2 TRAIN ME sessions we have split the system – Horizontal & Ver0cal Push with
Hip and Horizontal and Ver0cal Pull with Quad• Body u0lizes the “rest” phase a\er the main movement paGern with core stabiliza0on exercises using various levels of dynamic, ensuring more
bang for your buck!• The main movement paGerns are based on a maximum of 70 secs 0me under tension keeping focus on fast twitch muscle fibres increasing the
likely hood of muscle hypertrophy aiding in an increase in res0ng metabolic rate-‐(burn more calories at rest!)• This system allows plenty of flexibility for the trainer as you can change the focus of the program by adding or decreasing the ac0ve recovery phase
NOTICE: TRAIN ME is a highly specialist program offered by Club-Training through itʼs licensed and qualified personal trainers. If this program was NOT booked online through Club-Training (www.club-training.com) then it will be an unlicensed program. The trainer who is delivering the program will not be licensed to deliver the program and will not have had the required training which may put you at risk. If you have been offered this program directly by your trainer rather than through the clubs official booking system please report this immediately to reception and your club will ensure that you you get a suitable replacement trainer.
Cool down / stretch as instructed by your trainerCool down / stretch as instructed by your trainerCool down / stretch as instructed by your trainer
Repeat below X 2 3-‐2-‐2 10
N/A Up to 60 secs
X-‐1-‐X Up to 60 secs
Repeat below X 2 2-‐2-‐3 10
2-‐0-‐2 Up to 60 secs
N/A Up to 60 secs
Repeat below X 2 3-‐2-‐2 10
N/A Up to 60 secs
2-‐0-‐2 Up to 60 secs
Repeat below X 22-‐2-‐3 10
3-‐1-‐3 Up to 60 secs
N/A Up to 60 secs
PART 1BODY
1) STABILITY BALL DUMBBELL CHEST PRESS: Lay supine (facing the ceiling) on an an0 burst Stability Ball with your head just beyond the apex of the ball and your feet flat on the floor with your knees bent at right angles directly above your ankles. With a dumbbell in each hand and your elbow joints at right angles with your palms facing forward press the dumbbells to the ceiling maintaining your knuckles in a “to the ceiling” posi0on. Pause at the top and slowly release, that’s one repe00on.
A winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique.
2) STATIC PLANK (STATIC FLOOR): Lay face down on the floor and place both elbows directly underneath your shoulders so that your upper arms are ver0cal. Whilst maintaining an ear, shoulder, hip, knee and ankle aligned posi0on place your 0p toes on the floor. Maintain neutral spinal alignment and brace your torso for the recommended 0me frame.
3) RUSSIAN TWISTS (DYNAMIC UNSTABLE): Lay supine (facing the ceiling) on a Stability Ball with your head just beyond the apex of the ball and your feet flat on the floor with your knees bent at right angles directly above your ankles. Clasp both hands together and extend the arms so that your knuckles are poin0ng towards the ceiling. Whilst maintaining the integrity of the lower body rotate right to le\ with a dynamic, yet controlled movement from your torso so that your arms appear to travel right to le\…indeed they do but only via the movement in the torso not the shoulders!
BODY: cont.....4) STANDING SHOULDER PRESS: Whilst stood, maintain perfect posture throughout the movement with an ear, shoulder, hip, knee and ankle aligned body. Hold a set of dumbbells just outside shoulder width with your arms bent and palms facing one another. Push the weights directly above the shoulders ensuring that the dumbbells do not meet in the middle, pause then slowly lower them.
5) DEAD BUG (DYNAMIC FLOOR): Lay on your back whilst maintaining a neutral spine throughout. Place finger 0ps on hips as you start with both legs in the air – both knees should be above the ankles so there should be a right angle at your hip and knee. Brace your abs as you slowly lower one leg at a 0me towards the floor whilst maintaining the stability of the hips. Alternate legs at a steady pace.
6) SUPINE STABILITY BALL FOOTBRIDGE (STATIC UNSTABLE): Lay on your back with heels on top of a Stability Ball. Brace the abs and switch on your glutes as you li\ the hips un0l there is a straight line from heels to shoulders. Shoulders and head stay firmly on the ground.
7) SINGLE LEG DEADLIFT: From a “stand up” posi0on hold a set of dumbbells (if needed) in your hands, keep your arms straight. Raise the other foot off the floor. Bend your knee and waist to go down. Keep your other foot off the floor. When your dumbbells or hands touch the ground, distribute the weight into the heal and start going back up. When back up, keep the other leg off the ground.
8) SIDE PLANK (STATIC FLOOR): Lay on one side, ensuring the top hip is “stacked” above the boGom hip. Push up un0l there is a straight body line through ear, shoulder, hip, knee and ankle. Maintain the elbow under the shoulder to avoid upper body strain.
BODY: cont.....
9) PRONE JACK KNIFE (DYNAMIC UNSTABLE): Start in a press up posi0on with the instep on the apex of the ball. Maintain hands under the shoulders as well as an “ear, shoulder, hip, knee, ankle” alignment and slowly drag the ball in so that the knees end up under the hips – return the posi0on at a steady pace.
10) DOUBLE HIP EXTENSION ON STABILITY BALL (DUMBBELL BETWEEN LEGS): Lay prone (face down) over a Stability ball with your hips on the apex of the ball and your hands flat on the floor – arms extended, so that your back is parallel to the floor and neutral, extend both legs and place a dumbbell (if required) between both feet. Slowly raise both legs by contrac0ng the hamstrings and glutes so that the legs go to a parallel posi0on, pause and slowly lower.
11) LYING WINDSCREEN WIPERS (DYNAMIC FLOOR): Lay on your back with arms out to the sides. Li\ legs straight up in the air un0l the hip is at 90 degrees. Set the spine in neutral. Keeping legs straight and maintaining hip angle, move the legs to one side, controlling any movement in the trunk. Go as far as you can in control, keeping your upper back and shoulders on the floor. Bring the legs to a halt, pull them back up to the start posi0on and repeat on other side.
12) SUPINE SHOULDER BRIDGE - BALANCE CHALLENGE (STATIC UNSTABLE): Lay on your back on the ball with your head just beyond the apex of the ball, feet on the ground about hip width apart. Maintain a straight line between ear, shoulder, hip and knee.
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