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Performance and Wellbeing

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2 phase program - Regular cardiovascular exercise and weight training



Glute Focus

Block 1

Novice Powerlifter

All you need is a pair or a set of dumbbells at your home.
Perform the exercises in the order shown 3 days per week

At home Dumbbells only 

I have included the common injuries:
1. Shoulders
2. Knee
3 Lower back

You have 3 blocks that are individualised for each injury.

Rehab Programs (Shoulders, Knee, Lower back)

Block 2

Block 3

This program is for men and women over the age of 50. This is a 3 day program 

Big 50 and over program

This program is not designed to increase fat loss. A mix of heavy and  and low reps, light weight and high reps. This program is a 4 day training split.

Burn it!

A mix of cardio and full weight training. A combination of fat loss and building muscle.
You will be doing high reps with light weight with several exercises per muscle group.

Weighted and Bodyweight Conditioner

This program focuses on the power rack, either at gym or at home. A good way to mix it up and saves time and provides safety especially if you train alone.

Rack it up!

As it states, this program focuses on Back and Glutes. An 8 week program giving you a mix of conditioning, strength and functional training for 5 days in a week.

Back and Glute Focus

A simple breakdown into upper body and lower body. The program allows you to train each muscle group two times per week. This program gets you to train more volume for each muscle group with an upper and lower split.
Make sure to ad a rest day between sessions.