Warm up & Activation | - We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!
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A1. Competition Paused Bench Press (approx. 3-5min rest) | - Warm-up over 2-3 sets before starting your working weight
- Pause the bar on your chest until all movement Is gone, EXPLODE UP!
- Drive your shoulders down into the bench and keep ‘tight’
- These will be harder than the regular touch and go variation of the Bench Press, so adjust the weight accordingly
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B1. Incline Spoto Press (approx.2 min rest) | - Slowly lower the bar until it is approximately 1cm from your chest, hold it there for 2 seconds before driving the bar towards the ceiling
- Concentrate on good bar path and stability at the bottom.
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C1. Neutral Grip Lat Pulldown (approx. 90 sec rest) | - Keep your form strict with these, retract your shoulders and pull your elbows into the centre of you back.
- A good rule of the thumb is to pull the bar to your sternum
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D1. Bent Over Dumbbell Row (approx. 90 sec rest) | - Perfect way to stimulate the lats, creating a strong base for a BIG Bench Press
- Keep your elbows in, really concentrating on creating tension throughout the lats
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E1. Band Pull-apart (approx. 90 sec rest) | - Keeping them shoulders nice and healthy, these help maintain ideal posture after all the heavy work
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Stretch & Cooldown | - Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later
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