Week 1: Straight Sets Glute 10- 60

This phase you’ll be looking to strengthen your muscles but also get your Lifts 12 secs
connective tissue fit ready to get fit. The reps will be high but weights
lighter. You’ll perform a set then take the required rest period. The last
few reps you should be feeling fatigue but not loss of form. Core Circuit

Session 1: Strength Aim to perform this core circuit three times round with as little rest as
You’ll be working on total body strength for this workout. There is an possible between exercises. Please change exercises is you lose your form.
emphasis on your postural chain, back, glutes and hamstrings. Aim for This session is about “anti-rotation” building a stiffness in the core muscles
good technique & try not to over arch or use your lower back. to stabilise around the scar site.

Exercise Distance / Time Exercise Reps Rest Set 1 Set 2 Set 3

Bike 1km steady Paloff Press 4x Nil
state Right 10secs

Exercise Reps Rest Set 1 Set 2 Set 3 Paloff Press 4x Nil

Assisted 5-7 90 Left 10secs
Pull Ups secs
T-Raise 4x Nil
Cable 20 60 L L L Isometric 5secs
Hip e/s secs
Extensio R R R Plank 20secs 60secs
n
Reverse 12- 90
flyes 15 secs
Comments:

Bulgaria 10 60 L L L
n Split e/s secs
Squat R R R

Reverse 12- 90
flyes 15 secs
Session 2: Strength Core Circuit

You’ll be working on total body strength for this workout. There is an Aim to perform this core circuit three times round with as little rest as
emphasis on your chest, shoulders, quadriceps and arms. Aim for good possible between exercises. Please change exercises is you lose your form.
technique & try not to over arch or use your lower back. There is more emphasis on the lower abdominal muscles and hip flexors in
this session. It’s important to brace your core and have your tongue in the
Exercise Distance / Time roof of your mouth to allow maximum activation of the deep stabiliser
Bike 1km steady musculature.
state
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Reps Rest Set 1 Set 2 Set 3 Side Plank 20secs Nil
Press AMAP 90 Left
Ups secs
Deadbug 5x Nil
Power 15 60 L L L 5secs
Lunges e/s secs e/s
R R R Knee Slider 6-8 Nil
Tucks
Cable 20 90
Chest secs Back Raise 8-12 60secs
Flyes

Cable 20 60
Deadlift
(lower over
5seconds for secs Comments:
each rep)

Triceps 20 90
Press secs
Down

Cable 20 60
Arm secs
Curls

AMAP = as many as possible

Session 3: Strength Core Circuit

You’ll be working on total body strength for this workout. There is an Aim to perform this core circuit three times round with as little rest as
emphasis on your chest, shoulders, hamstrings and glutes. Aim for good possible between exercises. This session is about using different plank
technique & try not to over arch or use your lower back. variations at all angles to build a strong and stable core to support the
spine.
Exercise Distance / Time
Bike 1km steady Exercise Reps Rest Set 1 Set 2 Set 3
state Side Plank 20secs Nil
Left
Exercise Reps Rest Set 1 Set 2 Set 3
Cable 20 90 Prone 20secs Nil
Shoulder secs Plank
Press
Cable 20 60 Side Plank 20secs Nil
Pull secs Right
Through
Table Top 20secs 60secs
Cable 20 90 L L L Lift
Lateral e/s secs
Raises R R R
Comments:
Sumo 20 60
Deadlift secs

Triceps AMAP 90
Dips secs

Cable 20 60 L L L
Hip Ext e/s secs

R R R

AMAP = as many as possible

Week 2: PHA Core Circuit
You’ll be performing two exercises A1 + A2 back-to-back then take a rest.
This creates a peripheral heart action. Your body must work harder to Aim to perform this core circuit three times round with as little rest as
shunt blood from one set of muscles to the next. Increasing your heart possible between exercises. Please change exercises is you lose your form.
rate, improving cardiovascular and endurance fitness & burning fat. This session is about “anti-rotation” building a stiffness in the core muscles
to stabilise around the scar site.
Session 1: Strength
Exercise Distance / Time Exercise Reps Rest Set 1 Set 2 Set 3
Bike 1km steady Paloff Press 4x Nil
state Right 10secs

Exercise Reps Rest Set 1 Set 2 Set 3 Paloff Press 4x Nil

A1.Assist 5-7 Nil Left 10secs
ed Pull
Ups T-Raise 4x Nil
A2.Cable 20 60 L L L Isometric 5secs
Hip e/s secs
Extensio R R R Plank 20secs 60secs
n
B1. 12- Nil
Reverse 15
Comments:
flyes

B2. 10 60 L L L
e/s secs
R R R

C1. 12- Nil

Reverse 15
flyes

C2.Glute 10- 60
Lifts 12 secs
Session 2: Strength Core Circuit

You’ll be working on total body strength for this workout. There is an Aim to perform this core circuit three times round with as little rest as
emphasis on your chest, shoulders, quadriceps and arms. Aim for good possible between exercises. Please change exercises is you lose your form.
technique & try not to over arch or use your lower back. There is more emphasis on the lower abdominal muscles and hip flexors in
this session. It’s important to brace your core and have your tongue in the
Exercise Distance / Time roof of your mouth to allow maximum activation of the deep stabiliser
Bike 1km steady musculature.
state
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Reps Rest Set 1 Set 2 Set 3 Side Plank 20secs Nil
A1. Press AMAP Nil Left
Ups
Deadbug 5x Nil
A2. 15 60 L L L 5secs
Power e/s secs e/s
Lunges R R R Knee Slider 6-8 Nil
Tucks
B1. 20 Nil
Cable Back Raise 8-12 60secs
Chest
Flyes
B2. 20 60
Cable
(lower over
5seconds for secs Comments:
each rep)
Deadlift

C1. 20 Nil
Triceps
Press
Down
C2.Cable 20 60
Arm secs
Curls

AMAP = as many as possible

Week 3: Straight Sets Glute 10- 60
You’re back to straight sets and more rests this week. I’ve dropped the Lifts 12 secs
reps on most exercises so you can increase the weights.

Session 1: Strength Core Circuit

You’ll be working on total body strength for this workout. There is an
emphasis on your postural chain, back, glutes and hamstrings. Aim for Aim to perform this core circuit three times round with as little rest as
good technique & try not to over arch or use your lower back. possible between exercises. Please change exercises is you lose your form.
This session is about “anti-rotation” building a stiffness in the core muscles
Exercise Distance / Time to stabilise around the scar site.
Bike 1km steady
state Exercise Reps Rest Set 1 Set 2 Set 3
Paloff Press 4x Nil
Exercise Reps Rest Set 1 Set 2 Set 3 Right 10secs
Assisted 5-7 90
Pull Ups secs Paloff Press 4x Nil
Left 10secs
Cable 15 60 L L L
Hip e/s secs T-Raise 4x Nil
Extensio R R R Isometric 5secs
n
Reverse 10- 90 Plank 20secs 60secs
flyes 12 secs

Bulgaria 8 60 L L L Comments:
n Split e/s secs
Squat R R R

Reverse 10- 90
flyes 12 secs
Session 2: Strength Core Circuit

You’ll be working on total body strength for this workout. There is an Aim to perform this core circuit three times round with as little rest as
emphasis on your chest, shoulders, quadriceps and arms. Aim for good possible between exercises. Please change exercises is you lose your form.
technique & try not to over arch or use your lower back. There is more emphasis on the lower abdominal muscles and hip flexors in
this session. It’s important to brace your core and have your tongue in the
Exercise Distance / Time roof of your mouth to allow maximum activation of the deep stabiliser
Bike 1km steady musculature.
state
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Reps Rest Set 1 Set 2 Set 3 Side Plank 20secs Nil
Press AMAP 90 Left
Ups secs
Deadbug 5x Nil
Power 12 60 L L L 5secs
Lunges e/s secs e/s
R R R Knee Slider 6-8 Nil
Tucks
Cable 15 90
Chest secs Back Raise 8-12 60secs
Flyes

Cable 15 60
Deadlift
(lower over
5seconds for secs Comments:
each rep)

Triceps 15 90
Press secs
Down

Cable 15 60
Arm secs
Curls

AMAP = as many as possible

Session 3: Strength Core Circuit

You’ll be working on total body strength for this workout. There is an Aim to perform this core circuit three times round with as little rest as
emphasis on your chest, shoulders, hamstrings and glutes. Aim for good possible between exercises. This session is about using different plank
technique & try not to over arch or use your lower back. variations at all angles to build a strong and stable core to support the
spine.
Exercise Distance / Time
Bike 1km steady Exercise Reps Rest Set 1 Set 2 Set 3
state Side Plank 20secs Nil
Left
Exercise Reps Rest Set 1 Set 2 Set 3
Cable 15 90 Prone 20secs Nil
Shoulder secs Plank
Press
Cable 15 60 Side Plank 20secs Nil
Pull secs Right
Through
Table Top 20secs 60secs
Cable 15 90 L L L Lift
Lateral e/s secs
Raises R R R
Comments:
Sumo 15 60
Deadlift secs

Triceps AMAP 90
Dips secs

Cable 15 60 L L L
Hip Ext e/s secs

R R R

AMAP = as many as possible

Week 2: PHA Aim to perform this core circuit three times round with as little rest as
You’ll be performing two exercises A1 + A2 back-to-back then take a rest. possible between exercises. Please change exercises is you lose your form.
Try to use the same weights from last week. This session is about “anti-rotation” building a stiffness in the core muscles
to stabilise around the scar site.
Session 1: Strength
Exercise Distance / Time Exercise Reps Rest Set 1 Set 2 Set 3
Bike 1km steady Paloff Press 4x Nil
state Right 10secs

Exercise Reps Rest Set 1 Set 2 Set 3 Paloff Press 4x Nil

A1.Assist 5-7 Nil Left 10secs
ed Pull
Ups T-Raise 4x Nil
A2.Cable 15 60 L L L Isometric 5secs
Hip e/s secs
Extensio R R R Plank 20secs 60secs
n
B1. 10- Nil
Reverse 12
Comments:
flyes

B2. 8 60 L L L
e/s secs
R R R

C1. 10- Nil

Reverse 12
flyes

C2.Glute 10- 60
Lifts 12 secs

Session 2: Strength
Core Circuit
You’ll be working on total body strength for this workout. There is an Aim to perform this core circuit three times round with as little rest as
emphasis on your chest, shoulders, quadriceps and arms. Aim for good possible between exercises. Please change exercises is you lose your form.
technique & try not to over arch or use your lower back. There is more emphasis on the lower abdominal muscles and hip flexors in
this session. It’s important to brace your core and have your tongue in the
Exercise Distance / Time roof of your mouth to allow maximum activation of the deep stabiliser
Bike 1km steady musculature.
state
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Reps Rest Set 1 Set 2 Set 3 Side Plank 20secs Nil
A1. Press AMAP Nil Left
Ups
Deadbug 5x Nil
A2. 12 60 L L L 5secs
Power e/s secs e/s
Lunges R R R Knee Slider 6-8 Nil
Tucks
B1. 15 Nil
Cable Back Raise 8-12 60secs
Chest
Flyes
B2. 15 60
Cable
(lower over
5seconds for secs Comments:
each rep)
Deadlift

C1. 15 Nil
Triceps
Press
Down
C2.Cable 15 60
Arm secs
Curls

AMAP = as many as possible

Core Circuit