EKT Fitness
EKT Fitness
Weightlifting, Strength & ConditioningThis program is for everyone who wants to build muscle and strength, without spending hours on end in the gym.
We're not focused on aesthetics and we won't be doing 6-week ab challenges or gimmicky, flashy exercises that you see influencers doing on social media. My programming is straight forward and backed by the science. We'll be focusing on the foundational patterns of movement (squat, push, pull, hinge, lunge), while also working on aerobic fitness.
I will not run 12 week transformation challenges or promise you quick results. That's not what we're about here. I will however promise you that this program will help you to take your training to the next level.
Prep
A
HOW TO WARM UP
This is optional - if you'd like to just warm up by doing lighter sets of your squat that is totally OK! I've included a little bit of plyo work to help "prep" your body for squats - and also because it's good for us (specifically it's good for our tendons to jump around a little). There's some hip flexor work in there too (often neglected for glute work, but it's still important!) 2-3 rounds of the below: Hip flexor kettlebell raise x 8-10 each side Garhammers x 5-8 Pogos x 12-15
B
Barbell back squats
C
B-stance RDL
D
Glute bridges
E
Leg extension machine
HOW TO WARM UP
A
Please watch this video - if you still have questions, then the posts below may help! https://www.instagram.com/p/Cxh5Dpto5Qp/ To sum up: You need to warm up more for things that are: - Earlier in the session - More complex (e.g. RDLs, back squats) - Heavy (e.g. leg press) You need to warm up less for things that are: - Later in the session - Less complex (e.g. bicep curls, tricep ext, leg curls) - Light
B
Seated dumbbell shoulder press
C
Single arm lat pull
D1
Face pull (high to low, seated)
D2
Single arm wrist height lateral raise
E
Tricep extension
A
Zone 2 Cardio
Prep
A
HOW TO WARM UP
This is optional - if you'd like to just warm up by doing lighter sets of your squat that is totally OK! I've included a little bit of plyo work to help "prep" your body for squats - and also because it's good for us (specifically it's good for our tendons to jump around a little). Plus, if you're doing the optional cardio and running for all or some of those sessions, then plyos are useful to include. There's some hip flexor work in there too (often neglected for glute work, but it's still important!) 2-3 rounds of the below: Seated single leg raise x 8-12 each side Copenhagen x 10-20 seconds per side Broad jumps x 8-10
B
Barbell RDL
C
Dumbell split squats
D
Glute med kickback
E
Leg curls
Prep
A
HOW TO WARM UP
Please watch this video - if you still have questions, then the posts below may help! https://www.instagram.com/p/Cxh5Dpto5Qp/ To sum up: You need to warm up more for things that are: - Earlier in the session - More complex (e.g. RDLs, back squats) - Heavy (e.g. leg press) You need to warm up less for things that are: - Later in the session - Less complex (e.g. bicep curls, tricep ext, leg curls) - Light
B
Dumbbell bench press (15 deg.)
C
Rear delt cable pull
D
Cable pec press
E
Single arm bent over row
F
Incline dumbbell bicep curls
A
Threshold intervals
Em
I'm a personal trainer and nutrition coach who specialises in hypertrophy training: building muscle and strength. With a background in running, I love showing people that they can be strong AND fast. My programming is no nonsense. Straight forward and effective, it will help you to become stronger than you thought you were capable of.
When you join a team you’re getting more than programming, you’re joining an online community.
EKT Fitness
EKT Fitness
EKT Fitness
