The 4 basic exercises are: the squat, the horizontal and vertical push, horizontal and vertical pull, and hip exercises. In this exercise programme you will learn to position yourself correctly in order to perform the exercises pain-free and as effectively as possible. It will also increase your strength and build your self-confidence as the weeks go by. To perform the exercises in this programme correctly, clear a floor space of approximately 2 x 1.5 m.
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This workout programme lasts 12 weeks, divided into 3 cycles of 4 weeks each. You will do 3 sessions a week. Good luck!
In this first workout cycle we will learn the basic weight training exercises, using pushing and pulling movements. Our goal is to master the technique before emphasizing performance.
Remember to put technique before performance.
New exercises = new technical know-how
Technique before performance