Today is your whole body, with the side of your hips and your lower traps going first. Two new things: a kickstand squat, which is a squat with one foot back so there is nothing to balance, and a banded Pallof press for your core. Everything else you already know.
12345678Breathe OUT as the weight goes up, every single rep. Never hold your breath and push against it. This is the one rule from your surgery, and it matters more than any number on this page.
The Y-raise comes BEFORE the pressing, not after. It wakes up the muscle that keeps the tops of your shoulders out of the way. Press first and it is already tired, and then it never gets trained.
Push your knees out towards your little toes as you stand up. They want to fall inwards, and that is the single thing worth thinking about on every squat rep.
Dizzy, shaky or cold: stop and sit down, then tell me. That is not you being unfit and it is not something to push through.
Stand on a step, let the other hip drop, then lift it back up with the hip you are standing on.
Set up: Stand side-on on a step or low box, one foot on it, the other hanging free off the edge. Rail or wall within reach.
Movement: Let the free hip drop down towards the floor, then lift it back up level using the hip of the leg you are STANDING on. The standing leg stays straight the whole time.
Stand on one foot and hold. Early in the session, while your legs are fresh.
Set up: Standing next to something solid, within reach of it.
Movement: Lift one foot off the floor and hold. Touch the frame if you need to rather than wobbling.
Hinge at the hips with the weight close to your legs. Your best posterior chain lift.
Set up: Bar or dumbbells in front of your thighs, feet hip width, a soft bend in your knees.
Movement: Push your hips back, weight travelling close to your legs, until you feel your hamstrings. Then squeeze your glutes to stand tall.
Worth knowing: Count your reps out loud on the way up. You cannot hold your breath and count at the same time, and it tells you straight away when a set is getting too heavy.
Light band, arms up into a wide Y. It goes before any pressing or pulling.
Set up: A light band under both feet or held at hip height, arms down in front of you.
Movement: Pull your shoulder blades down, then raise your arms up and out into a wide Y above your head. Lower slowly.
A squat with one foot slid back as a kickstand. Most of one leg's work, both feet still down.
Set up: Stand normally, then slide one foot back about a boot length, toes down and heel up. Both feet stay hip width apart. Rail within reach.
Movement: Sit straight down, with most of your weight through your front heel, then stand back up.
Worth knowing: This is a squat, not a lunge. Nothing has to balance, so there is nothing to feel awkward about. When 3 sets of 10 are easy both sides, the back foot goes up on a step.
Squat down, then press the weight overhead as you stand up. Your biggest lift of the week.
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.
Worth knowing: The breathing out matters most here. Nobody can flare their ribs and blow air out hard at the same time, so the exhale does the safety work for you.
Pull a light band apart at chest height. Goes in the press rest.
Set up: A long light band held at chest height, arms straight out in front.
Movement: Pull the band apart until your arms are wide, squeeze your shoulder blades, then return slowly.
Seated, pull the handle to your stomach with your chest tall.
Set up: Sit tall, chest up, knees soft. Grip the handle with your arms long but your back upright.
Movement: Pull your elbows back, squeeze your shoulder blades together, then return with control while keeping your chest tall.
Worth knowing: Do not lean forward to reach at the start of each rep. Your back stays upright the whole set, and that is what keeps it comfortable for you.
Stand side-on to a band and press it straight out. The band tries to twist you.
Set up: Band anchored at chest height. Stand side-on to it, feet shoulder width, both hands on the handle at your chest.
Movement: Press the handle straight out in front of your chest, hold a second, then bring it back in.
Worth knowing: This is the hardest core work you can do standing up, and it puts none of the pressure on your stomach that a heavy crunch would. That is exactly why it is here.
Seated and supported, push the handles away from your chest.
Set up: Seat set so the handles line up with the middle of your chest.
Movement: Push the handles out until your arms are almost straight, then return with control.
Pull the bar down to your collarbone. Elbows down, not back.
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.
Seated with your back supported, press the handles overhead.
Set up: Seat set so the handles start at about shoulder height. Back flat against the pad.
Movement: Press the handles up until your arms are long, then lower with control.
Worth knowing: Stay at 10 kg until you get 3 sets of 12 clean. The reps matter more than the number right now, and when the reps are there the weight goes up on its own.
On your back with a plate on your chest, curl your ribs towards your hips.
Set up: On your back, knees bent, plate held on your chest.
Movement: Curl your ribs towards your pelvis, then lower back down with control.
Worth knowing: Tell me the NEXT day how your stomach felt, not just how it felt in the moment. That answer is what decides the next weight.
You did it! 🎉
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