Home Training Demo Videos

Upper body push


(From hardest at the top to easiest at the bottom) One Arm PushUp Assisted One Arm PushUp Archer Push Up Decline deficit push ups (Decline Push Up with hands elevated on books / blocks) Decline Push Ups Typewriter Push Up Pike Push Up Deficit Push Up Banded 2arm PushUp Push Ups Single Arm Suspension Push Ups (with sheet) Suspension Push Ups Push Up Negatives (start at top, lower yourself to the floor as slowly as possible) Banded Standing Incline Press Elevated Push Ups




Upper body pull


(From hardest at the top to easiest at the bottom) Pull ups (palms facing away from you) Chin Ups (palms facing your face) Pull up negatives (Start at top, lower yourself as slowly as possible) Chin up negatives (Start at top, lower yourself as slowly as possible) Table Row Single Arm Suspension Row (sheet / TRX / Rings) Suspension Row (sheet / TRX / Rings) Floor Pull Ups Standing Band Row High (to chest) Standing Band Row Low (to hips) BentOver Band Row High (to chest) BentOver Band Row Low (to hips) Weighted Supermans (Supermans with weight in hands, and/or between feet) Supermans "Dumbbell" facepulls




Glutes


(From hardest at the top to easiest at the bottom) SL Hip Thrust Staggered Stance Hip Thrust Hip Thrust SL Glute Bridge Glute Bridge Lunge Frog Pump




Core


Hollow Rock Holow Holds (as above but don't rock, hold for time) Long Lever Plank with Pelvic Tilt Side Plank Banded Deadbugs Deadbugs





COVID-19 Home Training Plan
4 Week Program

This program is provided free of charge.

No strings attached.

 

No email entry needed to download.

 

No follow up.

 

This is to help those with incomes affected by Covid-19.

Click below to download your program

Or if you would like a little coaching, click below to book your free consultation 

0862214728

Southside Gym Sandyford, 22 Spruce Avenue, Stillorgan, Dublin.