How?

Pick an exercise from each of the categories below:

  • Bilateral Lower Knee Dominant
  • Bilateral Lower Hip Dominant
  • Bilateral Upper Push
  • Bilateral Upper Pull
  • Core

Target to do 2 Sessions a week and record the amount of weight you are lifting. Start at a reasonable weight until your’e confident in your technique to start adding more weight.

For the second session in the week repeat the same but use unilateral exercises.

What are you training for?

Use the recommended reps, sets & rest time to benefit most:

Strength:

1 – 5 Reps.

>85% 1RM.

Rest 2 – 4 Mins.

Sets 3 – 5.

Hypertrophy:

6 – 12 reps.

67 – 85% 1RM.

Rest 1 – 2 Mins.

Sets 3 – 5.

Endurance:

12+ Reps

<67% 1RM.

Rest 30 – 60 Secs,

Sets 3 – 5.

Power:

1 – 5 Reps

<67% 1RM(move with intent).

Rest 3 – 5 Mins.

Sets 3 – 5.