Part 3: training schedule. Do the nine exercises.

Trainingsschema – deel 3

Are you ready for another new training schedule? You do these exercises with your Personal Trainer, or if you are an experienced trainer, at home with the necessary equipment.

This training schedule consists of nine exercises.

Take about thirty seconds of rest between exercises so that your heart rate does not drop too low.
Take a two-minute break after a lap to drink a sip of water and catch your breath; each lap lasts slightly longer than ten minutes.
If you have half an hour, do three laps; if you have less time, do one or two. Have fun with training schedule part 3.

Exercise 1: Clean Press

Cues:

1: Arms straight under the shoulders.

2: Lower from a plank position.

3: Elbows close to the body.

Progression: Clean press with a clap.

Regression: With the knees on the ground.

Exercise 2: Back extension

 Cues:

1: Tension in the legs.

2: Toes in the ground.

3: Look straight down.

Progression: More repetitions.

Regression: Fewer repetitions.

Exercise 3: Superman

Cues:

1: Straight line between arm, back, and leg.

2: Right arm up / left leg up.

3: Left arm up / right leg up.

Progression: Superman's feet suspended.

Regression: Plank.

Exercise 4: Shoulder Press

Cues:

1: Wrists straight.

2: Drop to 90 degrees.

3: Straight back.

Progression: Heavier weight.

Regression: Lighter weight.

Exercise 5: Rear Lunges

Cues:

1: Step backward until your legs are at a 90-degree angle.

2: Upper body in a straight line with the lower body.

3: Alternate legs.

Progression: More weight.

Regression: Less weight.

Exercise 6: Overhead Pull + Sit-up

Cues:

1: Feet as close to the body as possible.

2: Weight behind your head until it almost touches the ground.

3: Move the weight forward first, and then the body follow.

Progression: More weight.

Regression: Less weight.

Exercise 7: Tricep skull crusher barbell

Cues:

1: Press the lower back firmly against the ground.

2: Elbows straight up.

3: Do not move your elbows.

Progression: Increase weight

Regression: Lose weight

Exercise 8: Bicep curl reverse dumbbell

Cues:

1: Perform the exercise from the correct anatomical position.

2: Do not move your elbows.

3: Grasp the dumbbells with the backs of your hands facing upwards.

Progression: Increase weight.

Regression: Lose weight.

Exercise 9: Side shelf

 Cues:

1: On one arm.

2: Arm at a 90-degree angle.

3: Keep your back straight.

Progression: Side Plank With Leg Lift.

Regression: Perform more concisely.