As usual, we started with a warm-up and check of all areas to see if anything was amiss….. and to get the body prepared for the loads that are coming!
The Strength Training
Leanne had got into training the chin up! I believe the chin-up is so satisfying to achieve!
We had progressed from using lat pull downs and ring rows to the banded chin up, but unfortunately, prior to the session, Leanne had suffered from a recurring shoulder niggle with her traveling with a heavy suitcase. (Part of why getting stronger was important for her)
She managed the blue band for set of 3 before some steadier ring rows!
We spent several weeks doing single-leg strength work, and this is an example where she felt confident doing this machine and able to work hard with a good amount of knee flexion.
Low incline Dumbell Chest Press
Leanne has been mastering presses and press ups – now can do 5-6 full press ups on the floor ! Again, we spent several weeks doing dumbell and barbell pressing……so that she could master lighter weights before using bodyweight – many women struggle with bodyweight press ups so this was a great learning exercise to get stronger!
Seated Leg curls
Due to the back issues Leanne had in the past – we used a machine to target the hamstrings – the seated Leg Curl.
A deadlift or something more complicated could have potentially resulted in the lower back being more stressed….(more pain)…..we kept the work in the legs!
Due to spending 10-12 hours a day working hard at a computer – we used some exercises to help with posture and prevent unwanted rotation in the lower back.
Extra arm work
Doing some extra arm work can help correct any weak links, and it’s also good to feel the muscle working – as opposed to the bigger exercises which can be flat-out hard!
It’s good for your health to do some cardiovascular exercise. We don’t do a lot of cardio – it’s unnecessary to do more than you require.
The prowler is a great strength exercise that gets the heart and lungs working at the same time – some love it – some hate it!
And you can add weight with a person getting involved……! Covid “high-five” optional!!!! 😂
You can see how much we chat and still have a laugh – while still working really hard in the session! We don’t just tire you out with burpees and stuff to get you tired…… there are reasons for every exercise.
If you haven’t seen Leanne’s words on our training – CLICK HERE