Programme Template

Here's a programme template I use for clients when they come to me for fatloss, fitness, strength goals. Don't get to concerned with what the exercises are just google them to find out how they work.

Look at the design of the programme and how it is Systematic covering all my basis of warm up, core work, pre/re-hab, mobility, flexibility then into resistance work and finishing off on "cardio" work. We then follow it up with a recovery shake or stretching.

A good programme will take you through the workout step by step or A-B-C-D etc.. Not A to M!

If you turn up to the gym with no plan your first goal "should" be to invest in a plan of WHAT you are doing based on what you want to achieve.

Anyway here is one way I design programmes for clients:

Dynamic Warm Up	Squat/Star Jumps/Seal Jumps/ Flip jacks 5mins
Movement/Core Prep Dynamic Movement Prep	MB Chop/ Hip Extensions/Fire Hydrants/Scap circuit Y.W.L.Flys.Rows/ 5-7mins Walking lunges/Bear Crawls/T rotations 3-5mins
Metabolic Resistance A1) Alternating Lunges	30sec rest b4 next exercise
A2) KB B-over row	30sec rest b4 next exercise
B1) MB Push Up	30sec rest b4 next exercise
B2) KB D-lift + Upright row	30sec rest b4 next exercise Use 2 KB’s – 1 each hand
Metabolic Conditioning	KB Swings 30sec/90sec
Stretching/Foam Rolling/Recovery Shake	Start with tightest muscle first! 5mins