The Transform Team
Athletic Approach
Strength & Conditioning, Functional Fitness, Functional Training, General Fitness, BodybuildingThis team is for those who are ready to push themselves to their absolute limits & come out the other side stronger, fitter and completely TRANSFORMED
This is a strength & fitness journey that is grounded in proven training principles within a welcoming community of like minded individuals. The Transform team is completely open to everyone - as long as you are ready for change and to put in the hard work!
Each phase is 8 weeks long with a scheduled deload & strength testing week to ensure you are avoiding over training and still in reach of breaking PBs. This team is fully committed to building a strong foundation and for you to walk away from the gym knowing you are always one step closer to a better version of yourself. This is not for the faint hearted - as there will be some tough conditioning sessions in there too - think of it as character building too! ;) . No reward without toil!
This team focuses on sustainable and meaningful habits which will serve you for a lifetime! So, If you want to dive into a safe space of learning, lifting and transforming whilst making friends, and making changes to your life & body - then please join us!!
Conditioning
A
Movement Prep *10
MOVEMENT PREP = EVERY DRILL IS 45 SEC TO 1 MINUTE Feel free to add in more of your personal stuff or repeat the circuit again to ensure you are fully set for the session. 1) Standing Hip Circles e/s 2) Squat w/ Thoracic Rotations 3) Crab Walks 4) Scorpions
B
Barbell Back Squat
4 x 6
C
Cable Step Ups
3 x 10
D
Barbell Bench Press
4 x 6
E
Shoulder Press w/ Static Hold
3 x 8
F1
Incline Cable Flys
3 x 9
F2
Bench Dips
3 x 9
Prep
A
Movement Prep *9
This is just a warm-up circuit. 45 seconds to 1 minute per mobility/activation drill. You can add anything you like in this section. Feel free to repeat again if you wish. 1) Figure 4 - spinal twist 2) Banded Pull-Apart (try and aim for at least 10 reps) 3) Bodyweight Squats 4) T-spine Reach
B
Back Extension w/ machine
3 x 10
C1
Squat into Landmine Press
3 x 8
C2
Landmine Bar Twist
3 x 8
C3
Landmine Calf Raises
3 x 15
D
Cross Cable Tricep Extension
12, 12, 10, 10
E1
Knee Raises
3 x 8 @ 12
E2
Reset Press Ups
3 x 8 @ 12
Prep
A
MOVEMENT PREP *3
EACH MOVEMENT PREP IS 45-1MINUTE Spend some more time on myofascial rolling if you are feeling sore from this week. 1) Bridge into reach 2) Adductor Rockbacks e/s 3) Core engagement 4) Lunge into Sitback
B
Conventional Deadlift
4 x 6
C
Single Leg Romanian Deadlift
3 x 10
D
Chest-Supported DB Row
10, 9, 8
E
Neutral Grip Lat Pull down
3 x 10
F1
Inverted Retraction & Row
3 x 8
F2
Bear Plank w/ Shoulder Taps
1 x 8 @ 60
Prep
A
Movement Prep *4
MOVEMENT PREP CIRCUIT 45 seconds to 1 minute for each warm up drill. Please feel free to repeat the circuit if you want to feel extra warm. 1) Shoulder CARs on all fours - Remember to do both sides (try and make it the same amount of reps) 2) Pendulum Lunges e/s 3) Alternating Sumo Squats
B
BB Hip Thrust
5 x 6
C
Bulgarian Split Squats
3 x 10
Conditioning
D
Upper Body *4
AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES - You may need to choose a variety of weights. Each exercise is 10 reps (on each side when appropriate) and you can take a rest as and when you need it. 1) Alternating DB Hammer Curl Make sure you bring your forearms past parallel and bend the elbow as much as you can, bringing the dumbbells toward the shoulder joint. AVOID ANY SWINGING. Option to do this exercise seated to help with stability. Keep your palms in the neutral position as you complete the range of motion. 2) DB Cleans This one is good fun when you get the hang of it! Using two DBs, start in a slight squat position with DBs on either side of the knees. Keep arms straight as you move into a standing position - then explosively pull the weights up into an upright row and then finish with the DBs on the shoulders and the elbows raised up high - simultaneously dropping into a squat. 3) DB Lateral Raises Raise both DBs out to the side no higher than shoulder height. Keep a slight bend in the elbow. REST 3 MINUTES IN BETWEEN SETS. The load you choose in these exercises should feel difficult by rep 7 but manageable throughout.
E1
Core Engagement w/ Weights
3 x 20
E2
1/2 Kneeling Wood Chop w/ RB
3 x 10
A1
Shoulder CARs
3 x 8
A2
Bear into Downdog
3 x 8
A3
Banded Overhead Circles
3 x 8
A4
Bridge into Reach
3 x 8
A5
Core Engagement
3 x 8
Hannah Lesbirel
Hey!! I'm Hannah! I am a complete lover of all things strength training & sprinting (& general health!). I have a MSc in Strength and Conditioning with over 9 years experience in coaching and with clients in over 5 different countries. I have always been truly fascinated with what our bodies can achieve and genuinely believe we should never stop training and moving like an athlete.
Jono B
Transformer!
Verified Athlete"Since starting with Hannah I have lost 20kg in flubalub, hit goals like 200kg deadlifts and 105kg bench press, and learned a great deal about training, nutrition, and injuries/working with them."
When you join a team you’re getting more than programming, you’re joining an online community.
The Transform Team
The Transform Team
The Transform Team
