This is designed to be done at home or but you will need some kit ideally: Band both short and long loops + strips if you have them (not essential) DB or KB. A bench or box is useful or something that can be substituted. Training notes: Warm up initially to get the body moving e.g. 5 mins on the bike/walk/ski. theses sessions will usually take around an hour which means, rest between sets but move through the sets without much time wasting. Warm up sets - do these at lighter weights, no more then 8 reps, literaly just warm the movement up. Working sets - these are the sets documents in the program e.g. 3 sets of 8 reps. these should be at 80% and above unless otherwise stated with RPE (e.g. RPE 5 means medium effort but not looking to create an adaptation stimulus) Rep ranges Aim for the top end of the rep ranges, only progress weight once you have hit this. But not at the expense of form. It is okay to stay at a weight for form to improve then increase the weight . You should finish the set with maybe 1 rep left in the tank, not feeling like you could go straight into the next set. 4-8 is for strength building, these are designed to be HARD and HEAVY. 8-10 - strength endurance, still heavy but a little more endurance based 12-15 - endurance based sets. 20+ well... ENJOY!! Track your lifts In the app, enter the weights you used, these metrics are all tracked so over time we can see patterns, habits and pick up trends. Add any additional comments you need to. Momentum should not be a feature - even in plyometric work. To get true benefit you should have control over the movement. if you are planning to do any HIIT or cardio/runs, ideally do these later in the day after these sessions.
This program has been physio designed to allow you to work on strength mobility and capacity at home, with minimal kit. Aiming to gradually progress overall capacity across the 12 weeks.
- anyone wanting to train in a home environment - anyone wanting to use minimal kit - those looking to move and build capacity in their body - those looking for structure without the demands of 1:1 coaching
a structured, progressive 12 week program consisting of 3 strength sessions per week and 1 cardiovascular session.
4 Exercises
SESSION DESCRIPTION
Start the session with 5 mins of Bike/Row/Ski/Walk whichever you have access to.
Thread The Needle
Left: 2 sets · Right: 2 sets
Adductor Rockback
Left: 2 sets · Right: 2 sets
Childs Pose With Lateral Ribcage Expansion - With Voiceover
Left: 2 sets · Right: 2 sets
Alternating Bird Dog
2x20
8 Exercises
Crab Walk (Band At Ankles)
Left: 3 sets · Right: 3 sets
Heel Elevated Goblet Squat
3x15
DB Bulgarian Split Squat
Left: 3 sets · Right: 3 sets
Seated Banded Face Pull
3x12
Alternating Gorilla Row
3x16
B-Stance RDL With Rotation
Left: 3 sets · Right: 3 sets
Tall Kneeling Chops
Left: 3 sets · Right: 3 sets
Depth Drop
3x8
I help both Athletes and the 'Everyday Athlete' go from being in pain, lacking physical trust in their bodies to being capable and confident. Taking control of their injuries and health for good. Because we are ALL athletes at the end of the day.
Every workout and training phase is organized so you know what to complete each week.
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
