Welcome To The Gym
MS Performance Coaching
General Fitness, Personal Training, Combat SportsThis program is aimed at beginners to the gym who are looking to start their fitness journey and get comfortable working out in the gym.
You will start with simpler movements and machines before moving into more complex movements towards the end of the program.
Each week will involve 3 sessions, 1 cardio (conditioning) based session and 2 resistance (strength) based sessions, each of which will allow you to set your own level while supporting your progression in the gym.
Each exercise will give you a video to show you the exercise, a tip or instruction from me and the reps and sets to perform.
Should you wish to repeat the program, it is recommended that you take 1 to 2 weeks off training (or at a lower intensity and volume) before restarting the program.
A1
Thread the needle
2 x 4
A2
Opposing Dead Bugs
2 x 4
B1
Air Squat
2 x 4
B2
Push-Up
2 x 4
C
DB Box Squat
3 x 6
D
Machine Shoulder Press
3 x 6
E1
Sit-up
3 x 8
E2
Machine Hamstring Curl
3 x 8
F1
DB Bicep Curls
2 x 8
F2
Bi-lateral Cable Tricep Extension
2 x 8
A
Jog
1 x 10:00
B
Run
10 x 30
A1
Thread the needle
2 x 4
A2
Opposing Dead Bugs
2 x 4
B1
kneeling hip thrust
2 x 8
B2
Banded Row
2 x 8
C
DB Deadlift
3 x 6
D
DB Bench Press
3 x 6
E1
Leg Extension
3 x 8
E2
Lat Pull Downs
3 x 8
E3
DB Side Bend
3 x 8
F1
DB Calf Raise
2 x 10
F2
Seated Cable Row
2 x 8
F3
Plate Pinch Grip Hold
2 x 20
Matt Storey
Matt is a combat sports physical performance specialist working with fighters to optimise their performance to achieve the best results on fight night. Alongside completing his MSc in Strength, Conditioning & Performance Science, Matt has also competed in a number of combat sports, including ITF Taekwon-Do & Boxing, winning 2 European titles while overseeing several international level athletes.
