Welcome to Strength Training
Synergy - Strength
PowerliftingDo you want to feel stronger, more empowered and confident in the gym?
Are you hesitant to lift anything heavier that you currently do out of fear of hurting yourself?
Do you want to increase the weight on the bar but just not sure how to go heavier safely?
Maybe you just want to bench two plates like your gym bro.
What ever the reason our programming will set you up for success. We outline the key details in your warm up and throughout the session to best set you up to improve your lifting technique whilst also safely increasing the weight on the bar.
A1
90/90 Hip Lift
1 x 6
A2
Lat Hang Breathing
1 x 12
A3
Glute Bridge
1 x 15
A4
Glute Clams
1 x 15
A5
Hip Airplane
1 x 15
B1
Back Squat
4 x 6
B2
Breath plank
3 x 4
C1
Barbell RDL
3 x 10
C2
Pushup with Reach
3 x 6
D1
SA Cable Row
3 x 10
D2
Cable rear delt fly
3 x 12
D3
Tricep Rope Pulldowns
12, 12, MAX
A1
90/90 Hip Lift
1 x 6
A2
Lat Hang Breathing
1 x 12
A3
Hip Airplane
1 x 15
A4
Scapula Chin's
2 x 6
A5
Side Lying External Rotation
2 x 12
B1
Bench Press
3 x 8
B2
Cable Face Pull
3 x 12
C1
Lat Pulldown
3 x 12
C2
SL Hip Thrust
3 x 10
D1
DB Bicep Curls
3 x 8
D2
DB Chest Fly
3 x 12
D3
Banded Dead Bug
3 x 6
A1
90/90 Hip Lift
1 x 6
A2
Lat Hang Breathing
1 x 12
A3
Glute Bridge
1 x 15
A4
Glute Clams
1 x 15
A5
Hip Airplane
1 x 15
B1
Deadlift
3 x 5
B2
Breath Deadbug
3 x 5
C1
Tempo Back Squat
3 x 6
C2
SA Landmine Press and Reach
3 x 10
D1
Seated DB Shoulder Press
3 x 10
D2
DB Lateral Raise
3 x 15
A1
90/90 Hip Lift
1 x 6
A2
Lat Hang Breathing
1 x 12
A3
Hip Airplane
1 x 15
A4
Bottom Up KB Press
1 x 6
B1
Tempo Bench Press
3 x 8
B2
Pendlay Row
3 x 10
C1
Incline DB Bench Press
12, 12, MAX
C2
Split Squat.
3 x 8
D1
Cable Bicep Curl
12, 12, MAX
D2
Cable Tricep Extensions
12, 12, MAX
D3
Cable Pallof Press
3 x 10
Jakob De Coninck
Jakob has a deep understanding and passion for anatomy and biomechanics. His love of these has resulted in study and analysis of human movement to help him improve his coaching of clients technique and training.
Jack Barry
As a National level powerlifter Jack's experience in under the bar is second to none. Jack lives and breathes powerlifting and has spent every spare hour outside of the gym refining his understanding and skills in relation to powerlifting and bodybuilding
