Give this back and chest workout a go from Tim!
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell
A) Wide Grip Lat Pulldown (12/10/8/20)
Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.
B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo
Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.
C1) Low Long Pulley Row – Narrow Grip (3×15)
Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.
C2) Straight Arm Pulldown (3×15) – 2020 Tempo
Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.
D) Peck Deck (20/20/10/10)
Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.
E) Incline Plate Loaded Press (3×10)
These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.
F1) Machine Chest Press (3×12)
No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.
F2) Incline DB Hex Press (3×15)
Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.
Give this session a go and let me know how you get on.
Give this GVT inspired leg workout a go from Tim!
GVT (German Volume Session) is a technique where you perform 10 sets of 10 reps with the same weight. This has been performed in this workout on the leg press with 2 different foot positions.
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!
A) 45 Degree Leg Press – Normal Foot Position (5×10)
Place feet hip width apart in the middle of the platform, so you work both your quads and hamstrings evenly. Try to keep the weight the same for all 5 sets.
B) 45 Degree Leg Press – Narrow Foot Position (5×10)
Place feet together in the middle of the platform. This will hit the outer sweep of your thighs. Reduce the weight from the weight used on the normal foot position leg press.
C1) Glute Ham Raise (4×12)
Ideally you will use a GHR (Glute Ham Raise) machine for this exercise. If you’re gym doesn’t have one of these, then you can often perform this exercise on a lat pulldown machine…facing away from the machine, with your knees on the pad and heels under the knee pads.
C2) Leg Extension – Feet Together (4×20)
Try to keep your thighs and feet together throughout each rep.
D) Walking DB Lunges (4×24) – 12 per leg
Grap a pair of dumbbells and lunge for 24 steps or 12 steps in one direction and 12 back. Keep your chest and back upright throughout the set.
Let me know how you get on.
Being out of training or even out of physical activity due to in injury can be more than annoying, it can be downright depressing. Even as a non professional athlete of any kind I (Lucy) have struggled so much with niggling injuries for the last 18 months and the knock on effect is now I am banned from lifting weights for 3-6 months. It’s been quite hard to take but equally I am now finally under the rehab programme I need to get back to full health.
If you’re injured as hard as it seems to focus on the positive – ESPECIALLY when its painful! There is always a positive outlook to be found. For me it has enabled me to realise I can’t abuse my body by doing everything to such extremes and be healthy. It has empowered me to come back when I can and respect the body I live in.
In addition, the time away from the gym which when we add it up can amount to 2 hours a day when considering training, recovery and cardio has given me more time to work on my personal growth and my businesses. I also know that going through this injury has made me acutely more aware of the importance of spinal health with my clients.
I think however, my biggest lesson and learning point from this injury time is just how interconnected your bones, muscles and nerves are on your hormonal balance and on your mindset. For me the acute pain in my lower back caused me no end of miserable moods and once my mid-back had been adjusted I no longer had digestive issues that had returned after 2 years. So believe me when I say that niggle in your hip probably isn’t just a niggle and for all you know might be connected to your mood … The nerves in the spine are like the messengers from the brain to the rest of the body and if the spine is compromised the spinal cord and neurons that control everything are too!
So I will end it here by saying yes I feel incredibly frustrated to not be training, I will probably never do another burpee jump in my life and I may always be in maintenance. However, I am grateful for the lessons and I know this setback in my personal goals has allowed me to progress professionally, and to become a better coach.
To follow my recovery journey follow my instagram story @lucyfoxwalton