Everything here is something you have already done with me, so nothing should be a surprise. Tap In this order below to jump straight to any exercise.
Two rules that do not change when I am not there: breathe out on every push, never hold your breath. And if anything feels off in your stomach, stop and message me. That is not being dramatic, that is exactly what I need to know.
If you are unsure about a weight, go lighter and do more reps. That is always the right call on your own.
Six minutes on an incline, enough to feel warm and a little out of breath.
Set up: treadmill, incline up until it feels like walking up a decent hill.
Movement: steady walking pace. You should be able to talk, but you should notice it.
Golden tip: this is to get warm, not to get tired. The long walk comes at the end.
Sit back until you touch the box behind you, then stand straight back up.
Set up: a box or bench behind you, feet shoulder width, toes turned out a little.
Movement: sit your hips back and down until you touch the box, then stand up.
Golden tip: breathe OUT on the way up. Start that habit here, before there is any weight involved.
Pull a light band apart in front of you and squeeze your shoulder blades together.
Set up: light band held at chest height, arms straight out in front of you.
Movement: pull the band apart until your arms are wide, squeeze your shoulder blades, then come back slowly.
Golden tip: shoulders stay down away from your ears.
Squat down with the weight at your shoulders, then press it overhead as you stand up.
Set up: dumbbells or kettlebells at your shoulders, feet shoulder width, toes turned out a little.
Movement: squat down, drive up, and press the weight overhead as you finish standing.
Golden tip: do not start the press until you are fully stood up. Ribs down, not arched.
Last time: 8kg for all 3 sets, clean. Today we go to 10kg.
Watch out for this
The press overhead is where your ribs want to flare and your back wants to arch, and that is what pushes pressure into your stomach. Breathe out as the weight goes up, and stand up fully before you press.
A trick: blow the air out as you press. If you can hear yourself breathing out, your ribs are staying down.
Stand side-on to a cable, press the handle straight out from your chest, and do not let it twist you.
Set up: cable at chest height with a single handle. Stand side-on, feet shoulder width, handle at your chest in both hands.
Movement: press the handle straight out in front of your chest, hold a second, bring it back in. The cable tries to twist you. Your job is not to let it.
Golden tip: start light and find the weight. Only your arms move, everything else stays still.
Brand new. Whatever you settle on today becomes the number to beat.
Watch out for this
This one makes everybody want to hold their breath, because you are resisting a pull. That is the one thing we never do.
A trick: hum or count out loud while you hold. If you can make a sound, you are not holding your breath.
Hinge your hips back with the weight close to your legs, then squeeze your glutes to stand.
Set up: bar or dumbbells in front of your thighs, feet hip width, a soft bend in the knees.
Movement: push your hips back, weight travelling close to your legs, until you feel your hamstrings. Then squeeze your glutes to stand.
Golden tip: weight stays close to your legs, back stays flat, never rounded.
Last time: 16kg, and it moved well. Today we build to 18-20kg.
Watch out for this
This is the lift you are most likely to hold your breath on, and the one where your back rounds first as the weight gets heavier. If your back rounds, take weight off.
A trick: count your reps out loud. You cannot hold your breath and count at the same time, and you will hear it when a set is too heavy.
Seated, pull the handles back and squeeze your shoulder blades together.
Set up: sit tall, grip the handles, arms extended in front of you.
Movement: pull your elbows back, squeeze your shoulder blades together, then return with control.
Golden tip: shoulders stay down away from your ears the whole set.
Last time: 32kg, your strongest lift of the session. Today 34kg.
Seated, push the handles away from your chest and return with control.
Set up: seat set so the handles line up with the middle of your chest.
Movement: push the handles out to full extension, then return with control.
Golden tip: breathe out as you push. No hard elbow lock at the end.
Last time: 25kg. Today try 27.5kg. If that drops you under 10 reps, go back to 25kg and chase reps.
Seated, pull the bar down to your upper chest, then let it rise back up slowly.
Set up: sit down, thighs snug under the pads, hands on the bar a little wider than your shoulders.
Movement: pull the bar down to your upper chest, elbows driving down and back, then let it rise back up slowly.
Golden tip: pull with your ELBOWS, not your hands. Chest up and proud, do not lean way back.
Brand new. We start light and find the right weight.
Step up onto a box holding dumbbells, pause at the top, and lower slowly.
Set up: a low step or box, a rail within reach, a dumbbell in each hand.
Movement: step up through your whole foot, pause at the top, then lower slowly and under control.
Golden tip: control the way DOWN. That is where the strength is built.
Last time: bodyweight, and it was too easy for you. Today you hold 6kg in each hand.
Watch out for this
Your knee wants to fall inward as you push up, and holding dumbbells makes that more likely, not less. Your knee should track over your middle toes.
A trick: think about pushing the floor away rather than pulling yourself up. If your knee still caves in, use a lower step before you drop the weight.
On your back with a plate on your chest, curl your ribs toward your pelvis.
Set up: on your back, knees bent, plate held on your chest.
Movement: curl your ribs toward your pelvis, then lower back down with control.
Golden tip: breathe OUT on the way up, never hold it. Do not pull on your neck.
Last time: 5kg, 15 reps, no trouble at all. Today 7.5kg.
Watch out for this
This is loaded work right over your surgery, so the breathing matters most here. Breathe out as you curl up, never hold it in. If anything at all feels off in your stomach, during or the next day, stop and tell me. That is not being careful, that is information I need.
A trick: blow the air out like you are blowing out candles as you curl up.
Fourteen minutes, easy pace, a pace you can still talk through.
Set up: treadmill on an incline, or the bike if your knees or hips are feeling it today.
Movement: easy walk or ride, a pace where you could still hold a conversation.
Golden tip: small sips of water rather than big gulps. Keep going longer on your own if you have time.
You did it! 🎉
How did it go?