BODY · BODY A winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique

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BODYA winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique.

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THE THEME: A fantas0c “Split Training” program that u0lizes major muscle groups and unique core condi0oning exercises…

THE CONTENT: This is no normal split training program…BODY works on movement paGerns – (Push, Pull, Quad & Hip) interspersed with ac0ve recovery exercises that focus on the core…

THE PROGRAM:• Body is based on all major muscle groups (For the purpose of the X 2 TRAIN ME sessions we have split the system – Horizontal & Ver0cal Push with

Hip and Horizontal and Ver0cal Pull with Quad• Body u0lizes the “rest” phase a\er the main movement paGern with core stabiliza0on exercises using various levels of dynamic, ensuring more

bang for your buck!• The main movement paGerns are based on a maximum of 70 secs 0me under tension keeping focus on fast twitch muscle fibres increasing the

likely hood of muscle hypertrophy aiding in an increase in res0ng metabolic rate-‐(burn more calories at rest!)

NOTICE: TRAIN ME is a highly specialist program offered by Club-Training through itʼs licensed and qualified personal trainers. If this program was NOT booked online through Club-Training (www.club-training.com) then it will be an unlicensed program. The trainer who is delivering the program will not be licensed to deliver the program and will not have had the required training which may put you at risk. If you have been offered this program directly by your trainer rather than through the clubs official booking system please report this immediately to reception and your club will ensure that you you get a suitable replacement trainer.

© Copyright Club-Training 2009 All rights reserved

PART 2

EXERCISE:EXERCISE:EXERCISE: SETS: TEMPO: REPS: LOAD:

Warm up as instructed by your trainerWarm up as instructed by your trainerWarm up as instructed by your trainer

1 HORIZONTAL PULL: Bent Over Rows

2 Ac0ve Recovery: Side Plank (Sta0c Floor)

3 Ac0ve Recovery: Prone Jackknife (Dynamic Unstable)

4 VERTICAL PULL: Close Grip Chins (Or Chin Assist Machine)

5 Ac0ve Recovery: Lying Windscreen wipers (Dynamic Floor)

6 Ac0ve Recovery: Supine Shoulder Bridge Balance Challenge (Sta0c Unstable)

7 QUAD: Barbell Squats

8 Ac0ve Recovery: Sta0c Plank (Sta0c Floor)

9 Ac0ve Recovery: Russian Twist (Dynamic Unstable)

10 QUAD: Bulgarian Split Lunges

11 Ac0ve Recovery: Dead Bug (Dynamic Floor)

12 Ac0ve Recovery:Supine Stability Ball Foot Bridge (Sta0c Unstable)

Cool down / stretch as instructed by your trainerCool down / stretch as instructed by your trainerCool down / stretch as instructed by your trainer

Repeat below X 2 2-‐2-‐3 10

N/A Up to 60 secs

2-‐0-‐2 Up to 60 secs


3-‐1-‐3 Up to 60 secs

N/A Up to 60 secs


N/A Up to 60 secs

X-‐1-‐X Up to 60 secs


2-‐0-‐2 Up to 60 secs

N/A Up to 60 secs

PART 2BODY

4) CLOSE GRIP CHINS (OR CHIN ASSIST MACHINE): Hang from the chin up bar with your hands in a supinated grip (facing your body) and slightly narrower than your shoulders. Your feet should not be touching the ground. Slowly pull your body up un0l your chin is above the bar. Slowly lower yourself back to the star0ng posi0on. That’s one repe00on. (Use the assist machine if you have difficulty performing a repe00on with poor form)

A winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique.

PAGE 2 of 5© Copyright Club-Training 2009 All rights reserved

2) SIDE PLANK (STATIC FLOOR): Lay on one side, ensuring the top hip is “stacked” above the boGom hip. Push up un0l there is a straight body line through ear, shoulder, hip, knee and ankle. Maintain the elbow under the shoulder to avoid upper body strain.

3) PRONE JACK KNIFE (DYNAMIC UNSTABLE): Start in a press up posi0on with the instep on the apex of the ball. Maintain hands under the shoulders as well as an “ear, shoulder, hip, knee, ankle” alignment and slowly drag the ball in so that the knees end up under the hips – return the posi0on at a steady pace.

1) BENT OVER ROWS: Grab a barbell slightly wider than shoulder width apart with an over grip. Keeping your feet shoulder width apart and your knees slightly bent, bend at the hips as you lower the barbell just below the knees whilst maintaining a neutral spine. Whilst maintaining this posi0on pull the bar up to your torso by retrac0ng the shoulder blades and flexing the elbow joint. Pause at the top then lower the bar under control un0l the arms are fully extended. Repeat this process un0l the required repe00on range is met.

BODYA winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique.


5) LYING WINDSCREEN WIPERS (DYNAMIC FLOOR): Lay on your back with arms out to the sides. Li\ legs straight up in the air un0l the hip is at 90 degrees. Set the spine in neutral. Keeping legs straight and maintaining hip angle, move the legs to one side, controlling any movement in the trunk. Go as far as you can in control, keeping your upper back and shoulders on the floor. Bring the legs to a halt, pull them back up to the start posi0on and repeat on other side.

6) SUPINE SHOULDER BRIDGE - BALANCE CHALLENGE (STATIC UNSTABLE): Lay on your back on the ball with your head just beyond the apex of the ball, feet on the ground about hip width apart. Maintain a straight line between ear, shoulder, hip and knee.

7) BARBELL SQUATS: From rack with barbell upper chest height, posi0on bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with a shoulder width stance. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direc0on as feet. Descend un0l thighs are just past parallel to floor. Extend knees and hips un0l legs are straight. Return and repeat.

8) STATIC PLANK (STATIC FLOOR): Lay face down on the floor and place both elbows directly underneath your shoulders so that your upper arms are ver0cal. Whilst maintaining an ear, shoulder, hip, knee and ankle aligned posi0on place your 0p toes on the floor. Maintain neutral spinal alignment and brace your torso for the recommended 0me frame.

BODY: cont.....

11) DEAD BUG (DYNAMIC FLOOR): Lay on your back whilst maintaining a neutral spine throughout. Place finger 0ps on hips as you start with both legs in the air – both knees should be above the ankles so there should be a right angle at your hip and knee. Brace your abs as you slowly lower one leg at a 0me towards the floor whilst maintaining the stability of the hips. Alternate legs at a steady pace.


12) SUPINE STABILITY BALL FOOTBRIDGE (STATIC UNSTABLE): Lay on your back with heels on top of a Stability Ball. Brace the abs and switch on your glutes as you li\ the hips un0l there is a straight line from heels to shoulders. Shoulders and head stay firmly on the ground.

9) RUSSIAN TWISTS (DYNAMIC UNSTABLE): Lay supine (facing the ceiling) on a Stability Ball with your head just beyond the apex of the ball and your feet flat on the floor with your knees bent at right angles directly above your ankles. Clasp both hands together and extend the arms so that your knuckles are poin0ng towards the ceiling. Whilst maintaining the integrity of the lower body rotate right to le\ with a dynamic, yet controlled movement from your torso so that your arms appear to travel right to le\…indeed they do but only via the movement in the torso not the shoulders!

10) BULGARIAN SPLIT LUNGE: While holding dumbbells at your side, (if required) place your back foot on a bench with your other leg out in front of you. Proceed into a squat posi0on by lowering your hips straight down. Return to the star0ng posi0on and repeat for the suggested repe00ons. Repeat with the other leg.

BODY: cont.....


Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this program or otherwise provided by Club-Training. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or

misuse of any information or content or any reliance thereon. It is the responsibility of all users of this program to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content

provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the

information or content in this program, and any and all liability for incidental and consequential damages is hereby expressly excluded.

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BODY · BODY A winning formula of exercises that generate a noticeable increase in lean muscles, resulting in superior conditioning and an eye-catching physique