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MADALIN GIORGETTA

12 WEEK FULL BODY WORKOUT GUIDE

BODY BY MG

CREATE YOURBEST BODY


contents
YOURGUIDE ????????????????????????????....... 1
RECOMMENDATIONS ?????????????????????.?.. 2
PROGRAMMING ?????????????????????................ 3-6
CALENDAR???????????????????????????????... 7
SETS X REPS ?????????????????????............................ 8
REST INTERVALS ?????????????????????................ 9
PROGRESSIVE OVERLOAD ????????????????... 10
STRENGTH DAY ?????????????????????................. 11
GLUTE PUMPERS ?????????????????????............... 12
CARDIO ????????????????????.....?????????.......... 13
HIIT ??????????????????????????????.....??????. 14
LISS ?????????????????????......................................... 15-16
# BODYBYMG

NUTRITION ?????????????????????....................... 17-18


STRETCH/ WARM-UP ?????????????????????... 19
CONTACT ?????????????????????............................. 20
contents
EXERCISE GUIDE 1-4 ?????????????????................ 21
CALENDER1-4 .?????????????????.............................. 22
LEGS ?????????????????????????........................ 23-31
BOOTY ?????????????????????........................... 32-43
CHEST + BACK ????????????????????.......... 44-53
ARMS + ABS ?????????????????????............... 54-66
EXERCISE GUIDE 5-8 ??????????????........................ 67
CALENDER5-8 ?????????????????????................. 68
LEGS ???????????????????????????................ 69-77
BOOTY ?????????????????????........................... 78-89
CHEST + BACK ????????????????????......... 90-99
STRENGTH ??????????????????????.......? 100-106
CONTENTS

ARMS + ABS ?????????????????????............. 107-119


EXERCISE GUIDE 1-4 ???????????????.................... 120
CALENDER5-8 ?????????????????????................. 121
contents
LEGS ??????????????????????????????..... 122-131
BOOTY ?????????????????????........................ 132-143
CHEST + BACK ????????????????????...... 144-155
STRENGTH ?????????????????????????? 156-163
ARMS + ABS ?????????????????????.......... 164-175
GLUTE PUMPERGUIDE ??????????.??........ 176-208
HIIT GUIDE ???....??????????................................... 209-213
STRETCH GUIDE ?????????????????????. 214-218
WHERE NOW? ?????????????????????????.? 219
DISCLAIMER????????????????????......................... 220
CONTENTS
YOURGUIDE
So happy you could make it! I've been wanting
to create a workout guide for so long and I'm so
happy you're here with me. I'm so excited and
grateful to be on this j ourney with you, and I
can't wait to get moving!

This guide is meant to help you feel confident


and assured in the gym, you won?t need to
worry that you?re doing an exercise ?wrong?or
that you?re not achieving the results you want
to. I?m not somebody that has been working out
half my life. I am still relatively new on my fitness
j ourney, and I believe this works for me as I
know how you feel. I remember feeling out of
my depth and struggling to achieve results with
the wrong exercises.

I want to use all that I have learnt to help you


achieve the body you want, in the most efficient
YOURGUIDE

way possible. No more time wasted. I'm going to


cut out the guesswork for you and deliver you a
program that will get you the results you are
after.

1
recommendations
These are the brands that I like to use. I specifically recommend
using a good quality resistance band, as this will make all the
difference with your workouts.

RESISTANCE BANDS
Sling Shot Hip Circle (Pink in Medium) www.amzn.to/2yiedAX
SKLZ Mini Bands: www.amzn.to/2x7tXGE
Chin-up Bands (Purple): http:/ /amzn.to/ 2zqOIfh

ANKLES WEIGHTS
Valeo: www.amzn.to/2gqLVO5

DUMBBELLS (for home)


Yes4All Adj ustable Dumbbells:http:/ / amzn.to/ 2yE9JVp
Bowflex SelectTech Adj ustable Dumbbells: http:/ / amzn.to/ 2yEvCUg

PROTEIN POWDER
Women's Best Whey Protein: www.womensbest.com
Use "MADALIN10" for 10% off

ACTIVEWEAR
Gym Shark: www.gym.sh/Shop-Madalin
RECOMMENDATIONS

2
PROGRAMMING
Before you start...

Read over your exercise calendar, and read through all the exercise
descriptions. If there are exercises you don't understand, or need
further clarification on, post in the Facebook group:
www.facebook.com/ groups/ bodybymg

What do I need to begin?

You?ll need a gym membership, resistance bands (if your gym


doesn?t have them) and preferably some ankle weights.

Can I swap the days around?

I?d recommend not to as the days have been set up for you to give
your body appropriate time to rest and recuperate. The only days
you can swap are chest + back day with arms +abs day. This is
because the other leg and booty day exercises contain activators
and stretches, and these days need a specific amount of rest.

Can I skip days?

I?m not perfect and I don?t expect you to be either. For best results,
I?d encourage you not to skip days but I understand that life does
get in the way. If you do need to skip a day, think about which day
is the least important day. For instance, if there?s any day to skip, I?ll
PROGRAMMING

skip arms, this is because the exercises that I do on my chest + back


day include compound exercises that work my arms.

Do I move onto the next 4 week block when I'm done?

Only move onto the next lot when you feel competent at the
current exercises. There's no rush, you can spend 12 weeks on the
first 4 week block, work at your own pace.
3
PROGRAMMING
I'm a total beginner. Any advice for starting?

I would suggest you do the first 2-3 weeks with minimal weight.
Just use your bodyweight. Form is so important for your progress.
Get your form perfect before loading up the bar. Try doing simply
bodyweight squats, dumbbell romanian leg deadlifts and
bodyweight glute bridges. You can also use the first few weeks to
practice at home if you?re feeling self conscious about going to the
gym.

How do I make the exercises easier/ harder?

As I can?t train with you one-on-one and assess you, I don?t know
exactly what level of fitness you're at. If you try the prescribed
exercises and find them too easy or too hard, let me know and I can
give you another exercise to try. Keep in mind that if you can?t
perform the exercise with a full range of motion in perfect form,
perform the exercise with perfect form in a partial range of motion.

Make the exercises more difficult by:

- Shortening the rest time


- Increasing the load
- Increasing the reps and/ or sets
- Increasing isometric hold time
PROGRAMMING

Make the exercises easier by:

- Increasing the rest time


- Decreasing the load
- Decreasing the reps and/ or sets
- Decreasing or stopping isometric hold time

4
PROGRAMMING
What if...

1. I still find this exercise too difficult?


2. I don't have the specialised equipment?
3. Somebody is using the equipment I need ?

Here are some alternatives for these exercises:

Bulgarian Split Squat - try Split Squat


Split Squat - try Static Lunge (not pictured)
Hack Squat - try Leg Press
Leg Press - try Dumbbell Steps Ups (not pictured)
Barbell Squat - try adding a box/ bench
Barbell Squat - try Goblet Squat
Sumo Deadlift - try Conventional Deadlift with 4 second eccentric
Conventional Deadlift - try Barbell Romanian Deadlift
Barbell Romanian Deadlift - try Dumbbell Romanian Deadlift
Strength Conventional Deadlift - try Trap Bar Deadlift
Trap Bar Deadlift - try Dumbbell Deadlift (keep DBs at your sides)
Strength Barbel Squat - try adding a box/ bench
Inverted Row - try Smith Machine Inverted Row (not pictured)
Squat Rack - Smith Machine
Eccentric Chin Up - Assisted Band Chin Up
Suitcase Deadlift - Single Leg Deadlift
Side Lunge - Curtsy Lunge
PROGRAMMING

Back Extension - try on flat bench with DB instead (not pictured)


Cable Kickback - Ankle Weight Kickback (not pictured)
Cable Abduction/ Adduction - Ankle Weight Cable
Abduction/ Adduction (not pictured)

If you need other alternatives, post in the Facebook group: Body by


MG.

5
PROGRAMMING
What weight should I be using?

The weights listed in your workouts are only my recommendations


based on my personal experience performing the exercises. They are
a good base for you to start with if you are a beginner and not sure
which weight would suit you best. Try using the lowest
recommendations first before you begin. You may need lower than
my recommendations. However, if you are more experience you
may find you need to use heavier weights than my
recommendations.

How do I know if I have picked the correct weight?

You'll know the weight is right for you if you are performing the
exercise and you really struggle to complete the last two reps.
When I say "struggle" it should be hard but your form should still be
perfect. If your form starts to break and your body starts to give
you signs (your lower back starts to hurt etc) than stop the rep right
there. If the reps are easy to complete, the weight is not heavy
enough for you.

When do I start increasing my weights?

When you start to improve and get stronger, you'll notice that you
are not struggling as much in your final reps. This is when it's time to
increase your weight.
PROGRAMMING

If for instance you increase your weight and you can't complete the
12 reps but can do 10, that's great. Stick with 10 reps.

As a general rule, increase the weight and slightly lower the reps if
need be. As you get stronger, increase the reps and then the weight.
Make sure you keep track of this in your Progressive Overload table.

6
calendar
Do I have to train on the suggested days?

You don't have to train on the suggested days, however you do


have to be careful to give your body adequate time to rest and
recover.

If you would like to mix up your days please keep this in mind:

1. Always ensure 48 hours rest between Chest + Back Day and


Arms + Abs Day
2. You can always follow Legs day with Boot Day as the
exercises I have chosen for Booty are all lower impact and
require less time for recovery
3. Always allow 72 hours rest between Legs Day and Lower Body
Strength Day. These exercises are compound exercises that
require the body longer to recover
4. You can do the glute pumpers every day if you like. They are
low intensity exercises and will not tax the body in the same
way as heavy lifts
5. HIIT should be done no more than 3x a week
CALENDAR

7
SETSXREPS
What are sets and reps?

Sets and repetitions (reps) describe the amount of times you


perform an exercise. A rep is the number of times you perform a
specific exercise, and a set is the number of cycles of reps that you
complete. Sets (3) are always written before reps (12), so 3 x 12,
means 3 sets of 12 reps.

What are supersets?

Supersets are exercises that are performed back-to-back with no


rest. For example, you would do a squat then move straight to a
lunge with no rest.

What are trisets?

Similar to supersets, trisets are when 3 exercises are performed


back-to-back with no rest. You only rest at the end of the set.

What are drop sets?

Drop sets are when you perform an exercise working down in


weight and (in this guide) down in reps until muscle fatigue.
For example, lat pull down:
Reps x Weight:
12 x 25kg
8 x 20kg
SETS X REPS

6 x 15kg

8
rest intervals
How long should I be resting for?

I won't bore you with the science, but you should be resting for
between 45-90 seconds between sets. I notice that I can easily start
my set after 45 seconds when I'm doing arms + abs day but I need
60-90 seconds between sets on leg day. Do what works for you.
Just make sure you don't rest to long between sets as you are prone
to inj ury if your body has too long to cool down.

How long do I rest on strength days?

Rest is different on strength days. I recommend resting for 3


minutes between sets on your strength days as you'll need all the
energy you can to lift heavy.

How long is each workout?

It depends on your gym as some exercises will take longer


depending on where your equipment is. I have timed each individual
workout and they run for between 50-70 minutes (not including the
warm-up or cool down).

These workouts have been calculated according to a strict 1minute


rest between sets. The workouts have been calculated different for
the strength day, which is a 3 minute break between sets.
REST INTERVALS

I have tried to match exercises together so you won?t be running


around the gym as much. All machine exercises are supersetted with
a dumbbell only exercise, so simply organize your dumbbells first,
that way you?re not running back and forth and wasting time.

9
progressive overload
What is progressive overload?

Progressive overload is gradually increasing the amount of stress on


the body over time. For example, you could be increasing the
weight you are lifting, perfecting your form, decreasing your rest
time, increasing your isometric holds or increasing your sets x reps.
In this guide, we are going to focus on tracking and increasing the
weight you lift and the amount of sets x reps you complete at that
weight.

This is the part where your ego may kick in, but don't add weight to
an exercise until you can do it with perfect form. The first 2 weeks
of this guide may all be bodyweight, j ust make a note of it. Don't
rush yourself. In fact, if you are a beginner I would suggest all
bodyweight or very light dumbbells for the first 2 weeks.

Up until recently I was performing 4-3-1squats with no load, j ust


body weight, then I added a dumbbell and now I have added a
barbell. Don't j ust measure progressive overload with the amount
you can lift, video yourself and look at your form each week. This is
a great way to track your progress.
PROGRESSIVE OVERLOAD

Each exercise is different so it's not as simple as saying "add 5kgs


each week." Try adding 5kg to a lateral raise each week and get
back to me! It will take me a long time to go from 3 to 4kg in a
lateral raise, but I can now do 12 reps instead of 10. As a general rule,
you can add more weight to heavy compound exercises, and add
more sets/ reps to accessory exercises.

Always remember progressive overload is not linear, some weeks


you are stronger than others. Don't get down on yourself and always
focus on perfect form first.

10
STRENGTH DAY
Do I have to do the strength day?

You don't have to do anything if you don't want to! But if you want
the best results possible than yes, do it! Combining heavy, low rep
compound training and lighter higher rep training will yield the best
results. I have you starting Strength training in week 5 but if you're
more experienced, feel free to start in week 1.

I?ve included a strength day for your booty and for your legs with a
mix of compound exercises: hip thrusts/ glute bridges, deadlifts and
squats, but you could sub these out with other exercises, or include
these with other exercises into your workout, it?s up to you. The
other big exercises are the: bench press, bent over row and
overhead press.

If you?ve never done a deadlift or an elevated hip thrust before, you


will want to work on your technique before you begin loading the
barbell up with weight. You'll be surprised at how quickly your
strength increases.

When you feel confident with your technique, you can start your
strength days. As the lifts won?t be too heavy to start with, you will
only be resting for 90 seconds between sets. As the deadlift and
the hip thrust both start from the floor you will need to use full
diameter weights. Use 5kgs on each side so the total weight lifted is
30kg. If this is still too heavy for you, substitute with a lighter bar or
STRENGTH DAY

use dumbbells instead. Don?t skip the warm-up sets, this will help
prevent inj ury and allow you to lift more in the long run.

As you increase your weight, change your rest time to 3 minutes


between sets. You'll need it!

11
glute pumpers
What are Glute Pumpers?

The glute pumpers are probably my favourite exercises, and


probably the most underrated booty workouts you will do! The are
high rep, bodyweight only exercises, so are great to do from home
if you can?t be bothered driving to the gym or are perfect for when
you're on holiday.

The best thing about the glute pumpers is that they're low intensity.
They don?t create huge muscle damage so you won?t be sore the
next day. If booty building is a goal of yours, you can do these
everyday as your muscles won?t need as long to recover.

You can also up the ante and try experimenting with these exercises.
For example, you can add resistance bands to the bench workouts
(extended fire hydrant with RB, hip thrust with RB, single leg hip
thrust with RB) or adding dumbbells to the resistance band
workouts (DB + RB glute bridge, DB froggies, DB + RB standing leg
abduction).

My best advice for these is to make sure you use a strong


resistance band. If you?re using a resistance band that is weak and
flimsy, it defeats the purpose. I love the Sling Shot Hip Circle in
medium and highly recommend it.
GLUTE PUMPERS

Try doing them at the end of your workout as they are a great
finisher. They are perfect if you only have 15 minutes to spare, and
you don?t have to do the whole circuit, j ust do as many exercises as
you can in your allotted time allowance.

12
CARDIO
Do I have to do cardio?

If you?re one of those people who basically eats what they want and
doesn?t put on weight and finds it difficult to put on muscle then
refrain from cardio. You don?t need to be burning any more calories
and need all the extra energy you can get to build muscle. However,
if you?re like most of the general population you?ll have to do a bit of
cardio. Keep in mind, excess cardio will inhibit growth, so cardio
bunnies out there remember to give the treadmill a break please!

The type of cardio I am recommending is High Intensity Interval


Training (HIIT) and some Low Intensity Steady State cardio (LISS). If
your aim is to lose body fat, I recommend HIIT 2-3x a week. If your
aim is simply gain muscle than I recommend LISS.

Do I have to do HIIT for fat loss?

Short answer, no, although it does help to burn extra calories. If fat
loss is your goal, you should make good nutrition your priority and
support it with resistance training. If muscle gain is your goal, you
should make resistance training the priority and support it with good
nutrition. Cardio should be the cherry on top to your fat loss, not the
whole cake ;)

BUT I LOVE CARDIO! KEEP READING?


CARDIO

13
hiit
What is HIIT?

HIIT is a type of cardio training in which you workout with all your
intensity (e.g. sprint), followed by short rest periods. You can
perform HIIT at the park, on the air bike, stairmaster, prowler or
treadmill.

Why should I do HIIT?

HIIT (particularly sprints) have been proven to increase muscle size


which will in turn burn body fat. HIIT also burns a high amount of
calories in a short amount of time, and is a great addition if your goal
is to shed body fat.

How many times a week should I do HIIT?

I'd recommend between 2-3 times a week. But definitely no more


than 3.

When do I perform HIIT?

Always do your HIIT training after a workout, never before a lifting


session as it will drain your energy. The sessions are between 4-40
minutes, so you can always squeeze one in!

Which HIIT option is best for the booty?

The HIIT I would recommend is the Stairmaster or the incline treadmill


as they fire up the glutes and can cause muscle damage resulting in
growth.
HIIT

14
LISS
What is LISS?

Low Intensity Steady State cardio (LISS) is a type of cardio training


whereby you stick to a heart rate of 120-140 BPM for 30-60
minutes.

Why is LISS not in my calendar?

In a perfect world, I would include LISS into your program but


realistically I know it can be difficult, it's a lot of exercise with lifting,
HIIT and now LISS. I haven't included it in your calendar for this
reason.

Why should I do LISS?

The main benefit of doing LISS is the reduction of cortisol levels, a


stress triggered hormone. This hormone causes retention of fat
around your belly (among other nasties).

Doing cardio whilst building muscle is recommended but it?s not a


necessity to increase your size. The reason I recommend
incorporating cardio into your workout is because cardiovascular
training increases recovery time between workouts and put simply,
cardio is great for your health and will keep you fit. The fitter you
are, the more energy you will have to lift heavier weight and
squeeze out extra reps, which will in turn, create bigger muscles.

How many times a week should I do LISS?

Preferable 3-4x a week, though if you can manage to go for a 30


minute walk every day that would be amazing. It helps if you have a
LISS

dog you can walk (or maybe j ust steal a neighbour's dog!)

15
LISS
What type of LISS should I do?

The key is to choose something that you enj oy that will keep your
heart rate in a steady state. If introducing LISS into your life causes
you stress, and you hate it, don't do it. It should be enj oyable. If it's
causing you stress, it's defeating the purpose.

Being outside in nature has so many proven health benefits, you


know your Mum was right when she told you to play outside! So try
to do your LISS outside. Remember, it's supposed to be a leisurely
stroll, done for the purpose of reducing your cortisol levels and
calming your mind, not for burning calories. I walk my dog every day
for an hour over 3.5km (she's really, really slow!) and that's my LISS
done. You could j og or try yoga. Put a podcast on, take the time to
talk and walk with a friend or use the time to chill out and enj oy
yourself!
LISS

16
NUTRITION
What should I be eating?

At the moment, I am not giving specific meal plans as I?m not a


nutritionist or coach. However, I am capable of making
recommendations for healthy eating to achieve your goals. I will be
using the Facebook group as a way to check in with everyone, it's
up to you how involved you want to be. I will be releasing a healthy
eating guide in a few months, so stay tuned!

Do I need to eat pre and post workout?

Definitely and 100% yes! Carbohydrates and protein pre and post
workout are ideal to maximize recovery and muscle growth.

What do you eat pre-workout?

I have a mix of protein and carbs which is great if you?re trying to


gain muscle like me. I?m telling you what I have, but that doesn?t
mean you should eat the exact same thing.

It may be too many calories for you, or you might not like it. Find
something that works for you.

With that being said, I drink a protein shake every morning.

INGREDIENTS
30g Women?s Best Protein Powder*
400ml oat milk or water
NUTRITION

30g rolled oats


½frozen banana
1tbsp peanut butter
1tsp coffee

17
NUTRITION
METHOD
Blend and enj oy!

*Use code Madalin10 for 10% off Women's Best

What do you eat post-workout?

It?s important to refuel your body 30-45 minutes after a workout.


The best thing you can eat is carbohydrates, and I like having oats
as it?s quick and easy.

In summer I?ll soak them overnight and in winter I?ll make porridge.
You can spice them up and add apples, cinnamon or cocoa powder.

INGREDIENTS
70g rolled oats
100g frozen berries
3/4 cup oat milk
1/4 tsp cinnamon
1tsp honey

METHOD
Microwave oats and milk for 60 seconds. Stir. Add in honey,
cinnamon and frozen berries and microwave for another 30 seconds.
NUTRITION

18
STRETCH/W
ARM-UP
Why do I need to stretch?

I won?t bore you with the long explanation. The part that matters is
the part where I tell you, if you don?t do your stretches you won?t
be able to achieve a maximum range of motion in your workouts.
Less range of motion, means less muscle growth. So if you want the
hammies or the delts or the quads, do your stretching kids.

I don?t have time to warm-up do I have to?

I?ll be honest, I have been prone to skip my warm up in the past


because I couldn?t be bothered. It wasn?t until I become a personal
trainer that I appreciated how important it is to warm up your body
before a workout. You?ll feel better, be able to lift more, prevent
inj ury and reduce muscle soreness. It?s only 5 minutes, so please,
don?t skip it!

What is dynamic stretching?

Dynamic stretching is stretching that involves moving through a


stretch, which warms up the muscle before exercise and increases
your range of motion. You'll find dynamic stretches at the start of
your workout as part of your warm-up routine.
STRETCH/WARM-UP

What is static stretching?

Static stretching is stretches that are held in position for longer than
30 seconds and elongates the muscles, improving flexibility and
preventing inj ury. You'll find static stretches at the end of your
workout, as part of your cool down.

See the STRETCH guide for a more comprehensive breakdown of all


the stretches.

19
CONTACT
What is the best way to reach you?

I'd prefer if you contact me via the private Facebook group:


https://www.facebook.com/ groups/ bodybymg/

If you have a question that is more personal, or you don't feel


comfortable using the Facebook group, email me
madalingiorgetta@gmail.com. Please be aware I do receive plenty of
emails a day so for a quicker response, try to make use of the
Facebook group Body by MG.
CONTACT

20
BOEXER
DY B Y
CISE GUIDE
MG

WEEK1- 4
21
E
CAL NDAR
K 1- 4
WEE
MON TUES WED THU FRI

WK 1 L B C+B R A+A

OPTIONAL GP HIIT GP HIIT GP

WK 2 L B C+B R A+A

OPTIONAL GP HIIT GP HIIT GP

WK 3 L B C+B R A+A

OPTIONAL GP HIIT GP HIIT GP


WEEK 1-4 CALENDAR

WK 4 L B C+B R A+A

OPTIONAL GP HIIT GP HIIT GP

HIIT = HIGH INTENSITY INTERVAL TRAINING GP = GLUTE PUMPER R= REST


A + A = ARMS + ABS C + B = CHEST + BACK
L = LEGS B = BOOTY
22
K -
1 4
WEE LEGS
MONDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)

STANDARD ROMANIAN DUMBBELL DEADLIFT 3 X 12 DUMBBELLS 8-14

4-3-1 GOBLET SQUAT DUMBBELL


3 X 12 15-20
(CAN USE BOX) (BOX)
SUPERSET

LYING LEG CURL 3 X 12 LEG CURL MACHINE 10-20

SPLIT SQUAT 3 X 12 STEP


EACH LEG 5-10
DUMBBELLS
SUPERSET
FITBALL
FITBALL CURL 3 X 25 -
MAT

PLATE LOADED 20-60


WIDE STANCE LEG PRESS 3 X 12 LEG PRESS *plates only
MACHINE
SUPERSET
SINGLE LEG DEADLIFT 3 X 12
EACH LEG KETTLEBELL 10-18

COOL DOWN + STATIC STRETCH


WEEK 1-4 LEGS

23
K -
1 4
E
WE PROGRESSIVE OVERLOAD LEGS
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

ROMANIAN
DUMBBELL
DEADLIFT

4-3-1GOBLET
SQUAT

LYING LEG CURL

SPLIT SQUAT
WEEK 1-4 PROGRESSIVE OVERLOAD

FITBALL CURL

WIDE STANCE
LEG PRESS

SINGLE LEG
DEADLIFT

24
ROMANIAN DUMBBELL DEADLIFT

THE SET UP
- Hold the dumbbells against your thighs
- Grip the dumbbells tight with the palms of your hands facing
downwards
- Your shoulders should be back with your upper torso slightly arched
- The knees should have a soft bend in them
PROPERPERFORMANCE
- Lower the dumbbells by moving your glutes backwards as far as they
will go
- Keep the dumbbells close and in line with the body
- You should be looking forwards with shoulders slightly pulled back
- At the end of the range of motion, return to the standing position by
driving the hips forwards
- You should aim to stand up tall
- Aim to lower the dumbbells to the count of 3
- Pause at the bottom for 1-2 seconds
COACHING CUES
- To perform this exercise properly you should use the whole range of
motion for your hamstring flexibility
- Engage your core throughout the whole emotion
- Throughout the whole motion keep your arms, back straight and your
LEGS

chest high

25
# BODYBYMG
4-3-1GOBLET SQUAT

THE SET UP
- Stand up with the dumbbell in front of you at chest height
- Your elbows should be bent and facing downwards
- Feet j ust outside shoulder width apart and facing forwards
PROPERPERFORMANCE
- Keep a tight core, flat lower torso and squat downwards ( lower for 4
seconds)
- Allow your elbows to make contact with the inside of your knees when
squatting
- Push your hips back up, until you are j ust below parallel with your knee
bend (Pause at the bottom for 3 seconds)
- Return to the standing position by driving your bodyweight back up
through the heels (Up in 1second)
COACHING CUES
- When squatting downwards keep your chest and head up
- At the bottom of the squat, pause and use your elbows to push your
knees outwards
- Keep your core engaged throughout the whole motion
- Your upper body should be static if your legs, hips and lower back as
working as a unit
- Use a box if you need to practice your squat technique
LEGS

26
# BODYBYMG
LYING LEG CURL

THE SET UP
- Adj ust the machine to match your height
- Lie face down and as flat as possible on the bed of the machine
- Ensure that your toes are straight and that your legs are fully extended
- The pad of the lever should be angled so that it fits j ust under both
calves muscles
- Grab onto the side handles
PROPERPERFORMANCE
- Curl your legs by bending your knees
- Keep your hips flat on the bed of the machine
- Curl your legs as far as possible and your thighs should remain in
contact with the machine bed at all times
- Lower your legs to the count of 4
- Bring the legs back to the start position by straighten your knees
COACHING CUES
- The whole movement should be smooth and not j erky
- Engage your core throughout the whole motion
- Look downwards at the floor, as this keeps your neck in a safe and
neutral position
LEGS

27
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SPLIT SQUAT

THE SET UP
- Grab hold of the dumbbells with your knuckles facing the ground
- Place your front foot flat on an appropriate step height (can use a thick
plate if don't have access to a step. The lower the step, the harder it is)
- Step backwards with the weight bearing leg and keep this leg as
straight as possible
- You should be on the ball of your foot of the supporting leg, with the
toes facing forwards
PROPERPERFORMANCE
- As you execute the split squat downwards, keep the rear leg as straight
as possible whilst maintaining an erect upper body
- Drive the front knee forwards until your front knee is over your toes
(not shown in picture, bad Maddy)
- Push your front knee outwards
- Pause at the bottom for 2-3 seconds
- To reverse the movement, keep your weight bearing leg straight
- Then push your bodyweight into the front foot which is in contact with
the step
- Swap sides
COACHING CUES
- Ensure that the knee of the back leg is in a fixed position, as this acts as
LEGS

a stabiliser and prevents wobbling


- A heel down position on the front foot helps with ankle flexibility
- Keep your upper body straight as this helps with proper movement at
the hip and you will feel the full benefit of the exercise
28
# BODYBYMG
FITBALL LEG CURL

THE SET UP
- Start by laying on your back with both heels and calves resting on the
Fitball
- Your legs should be fully extended
- The palms of your hands should be touching the ground
- Your arms should be by the side of your body, relaxed and straight
PROPERPERFORMANCE
- Lift your pelvis, so there is a straight line from your shoulder to your
feet
- Your bodyweight should be on your shoulder blades and both feet
- Bend your knees, slowly bringing the Fitball towards your butt- as far
as possible
- When your hamstrings are fully contracted, in a straight line return the
Fitball back to the starting position
COACHING CUES
- Keep the Fitball under control by executing the exercise in a slow and
fluent manner
- Engage your core throughout the whole motion
- On the top end when the Fitball is a close to your butt as possible, give
your glutes a squeeze!
LEGS

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WIDE STANCE LEG PRESS

THE SET UP
- Set up the leg press by adding the desired weight plates
- Always use a plate loaded machine if you have access to it. If you are
a complete beginner, practice the movement on a pin loaded leg
press machine first
- Lay back straight on the machine and place your feet j ust wider than
shoulder width
- Your fee positioning should be high and wide to target the glutes
PROPERPERFORMANCE
- Straighten your legs to take the weight plates off the rack and release
the safety handle
- Keep a slight bent in your knees and then under control lower the
weight under your knee line
- You knee will have a bend of around 45 degrees- this will produce a
deep squat
- Push through the heels and straighten your knees to push the weight
backwards to the starting position
COACHING CUES
- Never lock your knees out
- Go deeper if you want to activate your glutes
- Make sure that the safety is back on when you complete your routine
LEGS

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SINGLE LEG DEADLIFT

THE SET UP
- Start in a standing position with feet together
- Hold a kettlebell in one hand, hanging it in front of the body
- The kettlebell should be on the side of the moving leg
- You can use a pole or a wall to assist your balance
PROPERPERFORMANCE
- The knee of the supporting leg should be slightly bent
- Execute the deadlift by flexing at the hip and straighten your rear leg
behind you for balance
- Lower the weight until you are parallel with the floor
- Move your hands so that they are as close to the floor as possible
- Then return to the starting position by raising your upper body and
lowering the rear leg
- Swap sides
COACHING CUES
- Look at the ground when performing the deadlift as this will keep
your neck in a neutral position
- Engage your core throughout the whole motion
- Point your toes of your rear leg to really engage your hamstrings
LEGS

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K -
1 4
WEE BOOTY
TUESDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
2 X 40
CRAB WALK STEPS RESISTANCE BAND -

2 X 20
TRISET CLAMS EACH LEG RESISTANCE BAND -

2 X 15
DONKEY KICK EACH LEG RESISTANCE BAND -

CABLE KICKBACK 3 X 10 CABLE MACHINE


EACH LEG 10-16
ANKLE STRAPS
SUPERSET
3 X 15 CABLE MACHINE
CABLE HIP ABDUCTION EACH LEG 8-12
ANKLE STRAPS

DUMBBELL GLUTE BRIDGE DUMBBELL + PAD


3 X 25 14-20
RESISTANCE BAND
SUPERSET
1LEG RAISED GLUTE BRIDGE 3 X 12
EACH LEG BENCH -

STRAIGHT LEG REVERSE HYPER 1X 20 BENCH -


WEEK 1-4 BOOTY

3x SEATED HIP ABDUCTION RESISTANCE BAND


FINISHER 1X 60 -
BENCH

FROGGIES 1X 40 MAT -

COOL DOWN + STATIC STRETCH

32
K -
1 4
E
WE PROGRESSIVE OVERLOAD BOOTY
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

CRAB WALK

CLAMS

DONKEY KICK

CABLE KICKBACK
WEEK 1-4 PROGRESSIVE OVERLOAD

CABLE ABDUCTION

DUMBBELL GLUTE
BRIDGE

1LEG RAISED
GLUTE BRIDGE

STRAIGHT LEG
REVERSE HYPER

3x SEATED HIP
ABDUCTION

FROGGIES

33
CRAB WALKS

THE STARTING POSITION


- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Clasp your hands above your head to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
- Swap sides
COACHING CUES
- When performing the exercise ensure that your inner foot doesn?t
BOOTY

spring in, as this will decrease the tension on the band


- Keep your steps even and don?t step too far in either direction

34
# BODYBYMG
CLAMS

THE SET UP
- Start by lying on your side on the floor
- The resistance band should be wrapped around the top of your knees
- Support your upper body, with the weight bearing arm being at 90
degrees and hand facing forwards
- Use the other hand as a counterbalance
- Keep shoulder in line with the weight bearing arm
- Flex the hips to 45 degrees and knees at around 90 degrees, with
right leg on top of your left
PROPERPERFORMANCE
- Begin the exercise by abducting the right leg
- Push the knee of the right leg away from the centre line of the body
- Your feet should remain in contact throughout the whole motion of
the exercise - it can help to take your shoes off
- Pause at the top of the exercise and return back to the starting
position
- Swap sides
COACHING CUES
- Keep your neck in a neutral position
- Engage your core throughout the whole motion
BOOTY

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DONKEY KICK

THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 1-2
seconds
- Land in a controlled manner and go back to start position
- Swipe sides
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- I use the Sling Shot Medium Hip Circle as the resistance band
- Keep your active foot slightly angled to engage the glutes
BOOTY

36
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CABLE KICKBACK

THE SET UP
- Attach the ankle cuff to your ankle and face the machine from about
2 feet away
- Grab the frame of the machine for balance and support
- Your feet should be hip-width apart
- Hinge your hips and sit them back slightly
- Your glutes and hamstring should feel slightly stretched
- Keep your hips level, engage your core to keep your back neutral
PROPERPERFORMANCE
- Use your butt muscles to lift the rear leg behind you in an arc
- Squeeze your butt at the top of your range of motion and pause
- Return the leg to the starting position
- Perform reps on the alternate leg
COACHING CUES
- Depending of your flexibility try to extend your leg as far as possible
from the hip and keep your leg as straight as possible
- Always keep the tension on the cable when executing the whole
exercise
BOOTY

37
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CABLE HIP ABDUCTION

THE SET UP
- Stand up tall with your feet close together next to the machine
- Attached the strap of the low pulley machine onto your ankle (the
one closest to the machine from machine)
- Use the nearest arm to the machine for stability
PROPERPERFORMANCE
- Start by lifting and crossing your leg across your other leg, try to
keep your torso from twisting
- This will lift the weight and pause at the top of the motion
- Then under control lower the weighted leg back to the starting
position
- Repeat on the opposite side
COACHING CUES
- Concentrate on moving at the hip and keeping your upper body still
- You can step further away as you get better at the exercise
BOOTY

38
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DUMBBELL GLUTE BRIDGE

THE SET UP
- Begin by laying on your back and bring your heels close to your
glutes
- Have a soft bend in your knees and place the dumbbell comfortably
on your naval, use a mat if the dumbbell hurts your hips
- Flatten out the lower back as you tighten the core and keep your
shoulders in contact with the floor
PROPERPERFORMANCE
- Begin to push up through the hips, flexing the glutes as you do,
maintaining a lower flat back
- Push up as high as you can, you should only feel this working the
glutes
- Use your shoulders as a balance
- Lower the back down to the floor
COACHING CUES
- Engage your core throughout the whole exercise
- Look upwards as this keeps the neck in a neutral position
- Keep your feet flat on the floor
BOOTY

39
# BODYBYMG
1LEG RAISED GLUTE BRIDGE

THE SET-UP
- Begin by lying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten your core
- Bring your arms out to the sides to help with balance and stability
- Look upwards to keep your neck in a neutral position.
PROPERPERFORMANCE
- Keep your hips level, lift one leg off the floor and extend it upwards
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heel of the supporting leg
- At the top end of the motion, squeeze your glutes and hold for 1-2
seconds
- Lower your back downwards to the floor whilst keeping the lifted leg
extended
- Switch legs and repeat on the opposite side
COACHING CUES
- Keep the core engaged, drive your bodyweight upwards using your
glutes
- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heels, you should be
BOOTY

able to lift your toes off the floor

40
# BODYBYMG
STRAIGHT LEG REVERSE HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be in line with
your face
- Place your heels together and turn the toes out slightly
- Straighten your legs backwards
PROPERPERFORMANCE
- Lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The legs should be parallel with the ground
- Your hips should be in contact with the bench the entire time
- Hold this position for 1-2 seconds squeezing your glutes
- Then under control lower your legs so that your toes are in contact
with the floor
COACHING CUES
- Engaging core keeps your back straight and isolates your glutes
- Watch out for lower back pain, make sure your hips are positioned
correctly, and you're not extending your legs to far in the air
BOOTY

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3X SEATED HIP ABDUCTION

THE SET UP
- Place a resistance band around both legs and j ust above the knees
- Have an even tension on the resistance band
- Start in a sitting position, with knees at 90 degrees and feet shoulder
width apart
- Cross your arms over your chest
PROPERPERFORMANCE
- Your upper body can be in 3 positions: leaning forwards, upright and
leaning backwards
- Complete 20 reps for each of the 3 body positions
- To perform 1rep, push your knees outwards, past your feet
- Hold in the abducted position for 1second and then return back to
the starting position
COACHING CUES
- Always keep the resistance band under a tension throughout the
whole motion
- Keep your back, head and neck in a neutral position by looking
forwards
- Keep the movements very smooth and not j erky
- Try to keep your hips in a level and neutral position
BOOTY

42
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FROGGIES

THE SET UP
- Start in the glute bridge position
- Flatten out the lower back as you tighten your core
- Bring your arms out to the side to help keep balance
- Tuck your neck into your chest
PROPERPERFORMANCE
- Dig your elbows in the floor and make fists with your hands or keep
you palms flat along the floor for balance
- Place the soles of the feet together and move them towards your
butt
- Increase the flexion at your knees
- The hips should be abducted and externally rotated
- Bridge in the air whilst maintaining your body position
COACHING CUES
- Maintain flexion at the knees, abduction and external rotation at the
hips when executing froggies- as this fully activates your glutes
- Lower your lower back and engage your core, also helps with full
activation of the glutes
BOOTY

43
# BODYBYMG
K -
1 4
E
WE CHEST + BACK WEDNESDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
RESISTANCE BAND
BAND ASSISTED CHIN UP 3X6 BOX -
CHIN UP BAR

SQUAT RACK
TRISET INVERTED ROW 3X6 -
BARBELL

WALL DEAD BUG 3X1 MAT 20 SECS

STANDARD BENCH PRESS 5 X 10 BENCH PRESS 20-40

BENT OVERROW 3 X 12 BARBELL 15-30


SUPERSET
+
DROPSET LAT PULLDOWN (dropset) 3 X 12 CABLE MACHINE
This is a total of 26 reps per set 3X 8 20 - 35
WIDE BAR
3X6
WEEK 1-4 CHEST + BACK

CHEST SUPPORTED ROW DUMBBELLS


4 X 12 6 - 10
INCLINE BENCH
SUPERSET
INCLINE DUMBBELL PRESS DUMBBELLS
4 X 12 5 - 10
BENCH

COOL DOWN + STATIC STRETCH

44
K -
1 4 CHEST +
E
WE PROGRESSIVE OVERLOAD BACK
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

ASSISTED BAND
CHIN UP

INVERTED ROW

WALL DEAD BUG

BENCH PRESS
WEEK 1-4 PROGRESSIVE OVERLOAD

BENT OVERROW

LAT PULLDOWN

CHEST
SUPPORTED ROW

INCLINE DUMBBELL
PRESS

45
BAND ASSISTED CHIN UP

THE SET UP
- Loop a resistance band around a pull up bar and secure it tightly
- Place one end of the resistance band under your foot or knees
- Grab the bar tightly with an underhand grip
- Your arms should be slightly wider than shoulder and fully
straightened
- Pull your shoulders backwards with your chest outwards
PROPERPERFORMANCE
- Pull your bodyweight upwards until your chin is over the bar
- Contract your back muscles by pulling through your elbows
- Keep your neck in a neutral position by looking forwards
- Keep your core tight to prevent swaying
- Under control lower your bodyweight until your shoulders and arms
are fully extended
COACHING CUES
CHEST + BACK

- Use your biceps to perform the movement


- Keep your elbows close to your body
- Keep the upper torso straight and static
- All of the movement should be the through the arms
- The thicker the band, the easier the exercise will be.
- Avoid using the machine assisted pull-up and invest in a band!

46
# BODYBYMG
INVERTED ROW

THE SET UP
- Place a weighted barbell in a rack about waist height (can use the
smith machine if you don't have access to a squat rack)
- Grab the bar tightly with an underhand grip and you should be lying
under the bar
- Arms should be slightly wider than shoulder width and fully extended
- The whole body should be straight with the heels in contact with the
floor
- The head should be in a neutral position
PROPERPERFORMANCE
- Begin the row by flexing the elbows and moving your chest towards
the barbell
- Bring your shoulder blades together as you bring your chest towards
the barbell
- Squeeze your back muscles
- At the top of the motion hold for 1-2 seconds
- Under control lower your bodyweight back to the starting position
COACHING CUES
CHEST + BACK

- Don?t let your hips drop and keep your lower back neutral by
engaging your core
- Pull your bodyweight towards the bar by aiming for the middle of
your chest
- Don?t let your elbows to move outwards
- To make the row easy bend your knees

47
# BODYBYMG
WALL DEAD BUG

THE SET UP
- Lay flat on your back, with your spine in a neutral position and core
braced
- Use your arms to lightly push into the wall
- Your wrists should be pointing upwards with a slight bend at the
elbows
PROPERPERFORMANCE
- Bring both legs towards the chest, the knees should at a 90 degree
angle whilst your toes are facing the ceiling
- Keep both legs in a static position
- The further your legs are from your body, the more difficult the
exercise is
- Keep the bend on both knees at 90 degrees throughout the whole
motion.
COACHING CUES
- When you build up core stability try to increase extension at the legs
- Your pelvis should remain in a neutral position throughout the whole
CHEST + BACK

motion
- Your lower back should remain on the floor the entire time

48
# BODYBYMG
BARBELL BENCH PRESS

THE SET UP
- Lay flat on the bench, with feet flat on the ground and toes pointing
forwards
- Grab the bar tight with an overhand grip, with hands slightly wider
than shoulder width apart
- Lift the bar from the rack and hold it above your chest with arms fully
extended
- Engage your core muscle, keep your hips, shoulders and neck in a
neutral position
PROPERPERFORMANCE
- Under control move the bar in straight line towards your chest
- Keep your elbows tucked into your body so that your upper arms
creates a 45 degree angle with your body
- Squeeze your chest muscles
- Hold for 1-2 seconds and then concentrate on using your chest
muscles to lift the bar back to the starting position
COACHING CUES
CHEST + BACK

- Keep your feet flat on the floor


- Engage your core to protect your back
- Your hips, upper back and neck should be in contact with the bench
at all times
- Lower the bar under control towards the chest

49
# BODYBYMG
BARBELL BENT OVERROW

THE SET UP
- Walk to the bar and stand with your mid-foot under the bar
- Grab the barbell on the floor tightly with a pronated grip
- Have a slight bend at the knees and move your upper body forwards
by bending at the hips
- Keep your back straight, it should be nearly parallel with the ground
- Lift your chest and don?t drop your hips
- Keep your head up and the bar should in front of you, with high
elbows at around 90 degrees
PROPERPERFORMANCE
- Keep the upper body stationary and pull the bar to your lower chest
- Lead with the elbows and open your hips when the bar leaves the
floor
- Hold at the top end of the row squeeze your back muscles for 1-2
seconds
- Under control follow the same line, ensure your arms are fully
extended and shoulders are stretched downwards
CHEST + BACK

COACHING CUES
- The upper torso should be horizontal throughout the whole exercise
- Keep your knees bent to help with a straight lower back
- Keep a straight neutral back throughout the lift
- Point your toes out slightly as this will stop the bar from hitting your
shins and knees
- Keep your wrists straight for better control of the bar

50
# BODYBYMG
LAT PULLDOWN

THE SET UP
- Sit down on the machine and place the foam pad over your knees
- Set the weight and grab the bar tightly with an underhand grip (wrists
facing the machine)
- The hands should be wider than shoulder width apart
- Sit up tall with feet flat on the floor
- Look forwards
PROPERPERFORMANCE
- Squeeze your shoulder blades down and together then your elbows
down slowly until the bar touches the middle of your chest
- Keep looking forward and slightly upwards
- Your upper body should assume a slightly curved position as you
bring your chest forward and up to meet the bar
- You should lean back slightly while keeping your back in the slightly
curved position as you continue to pull the bar down
- Focus on pulling first with your shoulders then your elbows
- Slowly return to the starting position making sure you completely
CHEST + BACK

straighten and extend your shoulders upwards to the finish position


COACHING CUES
- Squeeze your shoulder blades together with a proud chest
- Keep your head level at all times
- Keep your core engaged through the whole exercise to protect the

51
# BODYBYMG
CHEST SUPPORTED ROW

THE SET UP
- Lay chest down on an inclined bench
- Grab the dumbbells tightly in both hands with a neutral grip (wrists
facing each other)
- The arms should be fully extended
- The neck in a neutral position and eye looking forwards
- The shoulders, hip and knees should be in line and your back should
be straight
PROPERPERFORMANCE
- Retract the shoulder blades together and have a proud chest
- Keep your arms perpendicular to your upper torso and dumbbells
should be below the elbows
- Pull the dumbbells up until your elbows are slightly above the line of
your shoulders
- Squeeze your back muscles
- Hold at the top of the exercise for 1-2 seconds
- Then return back to the starting position
COACHING CUES
CHEST + BACK

- The position of the bench should be high enough to stop the


dumbbells from hitting the floor
- Don?t rely on momentum to lift and lower the dumbbells, instead
focus on the quality of the contraction of your back muscles
- Keep your core engaged through the whole exercise to protect the

52
# BODYBYMG
INCLINE DUMBBELL PRESS

THE SET UP
- Set an adj ustable bench to around 45-60 degrees
- Grasp two dumbbells with palms facing each other and sit on the
bench
- Lift the dumbbells to your shoulders and lean backwards onto the
bench
- The elbows should be pointing downwards and outwards, away from
your body
- Push your feet forcefully against the floor and tighten your torso
muscles to stabilize your body
PROPERPERFORMANCE
- Press the dumbbells slowly up so that when they are half way up
your upper arms are parallel to the floor, forming a straight line from
your shoulders
- Your forearms should be parallel to each other
- Continue pushing them up until your arms are completely extended
- Squeeze your chest muscles
CHEST + BACK

- Hold at the top of the exercise for 1-2 seconds


- Slowly under control return to the start position
COACHING CUES
- Do not bring your head forward or allow your lower back to arch
away from the bench
- Don?t rely on the momentum of the lift to lower the dumbbells,
instead focus on the quality of the contraction of your chest muscles
- Don't touch the dumbbells together at the top
53
# BODYBYMG
K -
1 4
E
WE ARMS + ABS FRIDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
DUMBBELLS
SEATED SHOULDERPRESS 3 X 12 6-10
BENCH

TRISET BENT OVERREVERSE FLY 3 X 10 DUMBBELLS 3-6

SIDE LATERAL RAISE 3 X 12 DUMBBELLS 2-3

REVERSE BICEP CURL 3 X 10 BARBELL 10-15


SUPERSET

SKULL CRUSHER 3 X 10 DUMBBELL 7-10

KNEELING PALLOF PRESS 3 X 10 CABLE MACHINE 8-12


EACH SIDE

TRISET WIND SPRINTS 3 X 40 CHIN-UP BAR -


WEEK 1-4 ARMS + ABS

SCISSORKICKS 3 X 40 MAT -

CABLE MACHINE
STRAIGHT ARM PULLDOWN 3 X 12 16-20
ROPE HANDLE

TRISET ISOMETRIC CHIN-UP 3 X 12 CHIN-UP BAR -

V-UPS 3 X 10 MAT -

COOL DOWN + STATIC STRETCH


54
K -
1 4 ARMS +
E
WE PROGRESSIVE OVERLOAD ABS
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

SEATED
SHOULDERPRESS

BENT OVER
REVERSE FLY

SIDE LATERAL
RAISE

REVERSE BICEP
CURL
WEEK 1-4 PROGRESSIVE OVERLOAD

SKULL CRUSHER

PALLOF PRESS

WIND SPRINTS

SCISSORKICKS

STRAIGHT ARM
PULLDOWN

ISOMETRIC
CHIN-UP

V-UPS

55
SEATED SHOULDERPRESS

THE SET UP
- Sit up straight on a flat bench
- Grab 2 dumbbells tightly with an overhead grip (palms facing
forwards)
- Plant the feet flat on the ground, toes pointing forwards and shoulder
width apart
- The knees should be at a 90 degree angle
- The neck, shoulders and back shoulder should in line and in a neutral
position
- Position the dumbbells so they are parallel with the shoulders
- The should be elbows pointing downwards and at a 90 degree angle
PROPERPERFORMANCE
- Push the dumbbells upwards by extending your arms
- Squeeze the shoulder muscles and hold at the top of the motion for
1-2 seconds
- Then slowly return the dumbbells back to the starting position by
bending the elbows
COACHING CUES
ARMS + ABS

- Keep the back flat against the bench throughout the whole motion
- Keep the neck in a neutral position and don?t allow the head to j ut
forwards
- Keep a slight bend of the elbow at the top of the motion (this will
further aid muscle engagement at the shoulder)

56
# BODYBYMG
BENT OVERREVERSE FLY

THE SET UP
- Grab two dumbbells with a neutral grip (palms facing each other)
- Hinge the body from the hips until the upper torso is parallel with the
ground
- Feet should be planted on the floor and shoulder width apart
- Keep the neck, shoulders and back in a neutral position
- Allow the arms to hang straight down
PROPERPERFORMANCE
- Pull the dumbbells in an arc motion towards the ceiling using the
deltoids muscle
- Under control (following the same arc motion travelled) lower the
weights back to the starting position
COACHING CUES
- Movement at the shoulders should be limited
- Keep the core engaged as this prevents the lower back from arching
- Allow the arms to move freely and never lock the elbows out
- Focus on using the deltoids throughout the whole motion- don?t rely
on the momentum of the fly
ARMS + ABS

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SIDE LATERAL RAISE

THE SET UP
- Grab two dumbbells and position them slightly away from the body,
with a neutral grip (palms facing each other)
- Stand up tall, with feet hip width apart and toes facing forwards
- The neck, shoulders and back should all be in a line and in a neutral
position
- Look forwards to keep the neck in a neutral position.
PROPERPERFORMANCE
- Under control/slowly raise the dumbbells up the sides of the body
- Stop lifting the dumbbells when you reach the height of the
shoulders
- Hold at the top of the motion for 1-2 seconds
- Slowly return the dumbbells to the count of 4, back to the starting
position
COACHING CUES
- The dumbbells should never make contact with the body
- Use the shoulder muscles to move the dumbbells and don?t rely on
ARMS + ABS

the momentum of the motion


- Never let the dumbbells to j ust ?hang?at the lowest point of the
motion

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REVERSE BICEP CURL

THE SET UP
- Grab a barbell tightly using a reverse grip (palms down)
- Stand up tall, engage the core and plant the feet together
- Tuck in the elbows, straighten the back and fully extend the arms
- The barbell should not be in contact with the body
- Keep the neck, shoulders and back in a neutral position
- Look forwards as this helps to keep the head in a neutral position
PROPERPERFORMANCE
- Keep the upper torso static and slowly curl the bar upwards towards
the chest
- Curl the bar through the full range of motion
- Squeeze the forearm muscles at the top of the motion
- Hold for 1-2 seconds
- Slowly and under control return the barbell back to the starting
position
COACHING CUES
- Always us the biceps and forearm muscles to move the barbell
ARMS + ABS

- Keeping the elbows fixed helps with the barbell travelling in an arc like
motion
- Keep the whole motion smooth and controlled as this will further
engage the biceps

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SKULL CRUSHER

THE SET UP
- Grab a dumbbell using both hands and an overlap grip
- The feet should be shoulder width apart
- The shoulders, back and hips should be in a neutral position
- Lift the dumbbell over the head (palms facing the ceiling)
- The arms should be extended with a slight bend at the elbow
- Look forwards and keep the neck in a neutral position
PROPERPERFORMANCE
- Keep the upper arms parallel to each other and close to the head
- Tuck the elbows inwards
- Lower the dumbbell in an arc like motion behind the head until the
forearms make contact with the biceps
- Squeeze the triceps for 1-2 seconds
- Use the triceps to slowly move the dumbbell back to the starting
position
COACHING CUES
ARMS + ABS

- The forearms should move and the upper arms should remain static
when moving the dumbbell behind the head
- Don?t allow the head to j ut forwards
- Using a slow/controlled when lowering the dumbbell can help with a
better recruitment of the triceps muscles

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KNEELING PALLOF PRESS

THE SET UP
- Begin in a tall kneeling position and parallel to the cable machine
- The shoulders should be slightly pushed back and down
- Grab the handle of the machine with both hands (palms facing in),
move to chest height
- The hands should start at the centre of the chest
- Position yourself a couple of feet away from the machine to add
tension
- Knees should be hip width apart with a 90 degree bend
- Engage the core to protect the lower back
- Look forwards and keep the neck in a neutral position
- Squeeze the glutes
PROPERPERFORMANCE
- Drive the handle straight out and fully extend the arms
- Hold for 2-3 seconds
- In a straight line return the handle back to the starting position
- Repeat on the opposite side
ARMS + ABS

COACHING CUES
- Don?t lean backwards or forwards- squeezing the glutes should
prevent this from happening
- Always keep the arms fully extended when pushing the handle out
- Don?t start off with too much weight
- Keep the core and glutes engaged throughout the whole motion

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WIND SPRINTS

THE SET UP
- Hang tightly from a chin up bar using a pronated grip (palms facing
forwards)
- The feet should be off the floor
- The arms and legs are fully extended
- Engage the core to protect the lower back
- The shoulders, back and heels should be in line
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Flex one side of the hip, bend the knee and bring it upwards through
the full range of motion
- The thigh should be parallel with the floor
- Quickly reverse the action and return the active leg back to the
starting position
- At the same time, perform the same action on the opposite side of
the body
COACHING CUES
ARMS + ABS

- Keep the upper torso static and concentrate on driving the motion
through the hips
- Don?t swing the body, as this engages the upper torso
- Keep the arms relaxed when hanging and don?t lock out the elbows

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SCISSORKICKS

THE SET UP
- Lay on your back, flat on a mat or the floor
- Place the hands under the butt to support the pelvis
- Engage the core to support the lower back
- Keep the upper back and head in contact with the floor
- Lift one leg up vertically by engaging one side of the hips
- The other leg should remain in contact with the floor
PROPERPERFORMANCE
- Think of a scissor action
- Keep both knees straight
- As the same time change the position of the legs, vertical (active) leg
is lowered whilst lower leg changes position and is then raised
vertically
- Keep back flat again the floor
- Alternate the leg action
COACHING CUES
- Use the full range of motion at the hips when moving the legs
ARMS + ABS

sideways
- Perform the scissor under control and slowly to really activate the
core muscles
- Don?t let the heels make contact with the floor in between reps

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STRAIGHT-ARM PULLDOWN

THE SET UP
- Attach a rope to a cable machine
- Grab the rope with a tight neutral grip (palms facing each other)
- Hands are shoulder width apart
- Tall up stand and engage the core
- Then lean forwards by slightly hinging the hips
- Slightly retract the shoulder blades and keep a slight bend at the
elbows
- Keep the neck in a neutral position and look forwards
PROPERPERFORMANCE
- Under control pull the rope towards the thighs (until you feel the lats
are fully engaged)
- Squeeze the lats and hold for 1-2 seconds
- Then slowly return the bar back to the starting position
COACHING CUES
- Keep the core engaged to protect the lower back
- Keep the neck in a neutral position and never allow the head to j ut
forwards
ARMS + ABS

- Don?t lock the shoulder blades and move through the whole shoulder
j oint

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# BODYBYMG
ISOMETRIC CHIN-UP

THE SET UP
- Jump up and grab the bar with both hands (shoulder width apart)
- The palms of the hands should be facing you
- Hang with fully extended arms
- You can have a bend at the knee or straight legs (you choose)
PROPERPERFORMANCE
- Engage your core, upper back and shoulder muscles
- Then slowly pull your bodyweight upwards until the chin is above the
bar
- Squeeze the upper back and shoulder muscles when at the top of the
motion
- Hold the position for as long as you can - try 5-10 seconds
- With equal speed lower your bodyweight back to the starting
position- ensure that the arms are fully extended
COACHING CUES
- Use a full range of motion as this recruits more muscles fibres
- Keep the motion smooth and slow as this places less stress on the
ARMS + ABS

j oints
- Engaging the upper back and shoulder (primary) muscles will help with
recruiting the muscle stabilisers
- When you are holding the bodyweight at the top of motion, focus on
engaging all of the muscles in the body that you can!
- If you struggle with this try Assisted Band Chin-Ups instead

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V-UPS

THE SET UP
- Start by sitting on the floor with knees slightly bent
- Recline your upper body backwards to a comfortable angle
- Hands on the floor j ust behind the back for support
- Relaxed bend at the elbow
- Palms flat on the floor, fingers facing forwards and wrists engaged
- The legs should be straight out in front of you and both slightly off
the floor
- Engage the core to protect the lower back
- Look forwards, as this keeps the neck in a neutral position
PROPERPERFORMANCE
- Keep the upper torso static, bend the hips and bring both knees
towards the chest
- There should be a clear letter ?V?shape with the bend at the knees
- Engage the glutes and hold for 1-2 seconds
- Under control and slowly return the legs back to the starting position
COACHING CUES
- Keep the pelvis level by engaging the glutes
- Keep the motion smooth and controlled throughout the whole
exercise
ARMS + ABS

- The hips drive the motion and not the knees

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BOD Y B Y
EXERCISE GUIDE
MG

WEEK5- 8
67
E
CAL NDAR
KS 5- 8
WEE

MON TUES WED THU FRI

WK 1 L B C+B S A+A

OPTIONAL GP HIIT GP HIIT GP

WK 2 L B C+B S A+A

OPTIONAL GP HIIT GP HIIT GP

WK 3 L B C+B S A+A

OPTIONAL GP HIIT GP HIIT GP


WEEK 5-8 CALENDAR

WK 4 L B C+B S A+A

OPTIONAL -GP HIIT GP HIIT GP

HIIT = HIGH INTENSITY INTERVAL TRAINING GP = GLUTE PUMPER R= REST


A + A = ARMS + ABS C + B = CHEST + BACK S = STRENGTH
L = LEGS B = BOOTY

68
-
5 8
WEEK MONDAY
LEGS
WARM UP + DYNAMIC STRETCH
SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)

STANDARD BARBELL ROMANIAN DEADLIFT 3 X 12 BARBELL 20-35

KETTLEBELL
4-3-1 BENCH SQUAT 3 X 12 12-18
TWO BENCHES
SUPERSET
3 X 12
SINGLE LEG DEADLIFT EACH LEG KETTLEBELL 10-18

BULGARIAN SPLIT SQUAT 3 X 10 BENCH


EACH LEG 0-10
DUMBBELLS
SUPERSET
BACK EXTENSION
BACK EXTENSION 3 X 20 -
MACHINE

HACK SQUAT HACK SQUAT


3 X 12 0-20
MACHINE
SUPERSET
CURTSY LUNGE 3 X 10
EACH LEG KETTLEBELL -

COOL DOWN + STATIC STRETCH


WEEK 5-8 LEGS

69
-
5 8
WEEK PROGRESSIVE OVERLOAD LEGS
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

BARBELL
ROMANIAN
DEADLIFT

4-3-1BENCH
SQUAT

SINGLE LEG
DEADLIFT

BULGARIAN
SPLIT SQUAT
WEEK 5-8 PROGRESSIVE OVERLOAD

BACK EXTENSION

HACK SQUAT

CURTSY LUNGE

70
BARBELL ROMANIAN DEADLIFT

THE SET UP
- Hold the barbell at waist height
- Grip the barbell tight with the palms of your hands facing downwards
- Your shoulders should be back with your upper torso slightly arched
- The knees should have a soft bend in them
PROPERPERFORMANCE
- Lower the barbell by moving your glutes backwards as far as they will
go
- Keep the barbell close and in line with the body
- You should be looking forwards with shoulders slightly pulled back
- Only lower the barbell to j ust below the knees, don't go as far as you
can if you are flexible
- Pause at the bottom for 2-3 seconds
- Return to the standing position by driving the hips forwards
- You should aim to stand up tall
COACHING CUES
- To perform this exercise properly you should use the whole range of
motion for your hamstring flexibility
- Engage your core throughout the whole emotion
- Throughout the whole motion keep your arms and back straight and
LEGS

your chest high

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4-3-1BENCH SQUAT

THE SET UP
- Place two benches parallel with a gap between them, that is slightly
wider than shoulder width
- Stand up tall with a kettlebell in both hands and with a foot on each
bench
- Position the weight so that is below waist height and between your
legs
PROPERPERFORMANCE
- Keep your upper torso straight, engage your core, bend your knees
and hinge your hips
- Keep your arms straight and squat so that your knees go over your
toes
- Take 4 seconds to lower yourself down
- Hold for 3 seconds, and then drive through your heels back to the
starting position in 1second
- At the top of the position, give your glutes a hard squeeze
COACHING CUES
- Don?t be afraid of using heavy weight for this exercise
- Kettlebells are easier to grip and less clumsy than using dumbbells and
better for heavy weight
LEGS

- Ensure that the benches are placed on a stable surface

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SINGLE LEG DEADLIFT

THE SET UP
- Start in a standing position with feet together
- Hold a kettlebell in one hand, hanging it in front of the body
- The kettlebell should be on the side of the moving leg
- You can use a pole or a wall to assist your balance
PROPERPERFORMANCE
- The knee of the supporting leg should be slightly bent
- Execute the deadlift by flexing at the hip and straighten your rear leg
behind you for balance
- Lower the weight until you are parallel with the floor
- Move your hands so that they are as close to the floor as possible
- Then return to the starting position by raising your upper body and
lowering the rear leg
- Swap sides
COACHING CUES
- Look at the ground when performing the deadlift as this will keep
your neck in a neutral position
- Engage your core throughout the whole motion
- Point your toes of your rear leg to really engage your hamstrings
LEGS

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# BODYBYMG
BULGARIAN SPLIT SQUAT

THE SET UP
- Tall up stand with your feet hip-width apart
- Hold a dumbbell in both hands
- Your arms should be fully extended by the sides of your body
- The palms of your hands should be facing each other
PROPERPERFORMANCE
- Step back and place your rear foot onto a bench
- Keep your arms straight and your torso upright throughout the whole
motion
- Lower your hips towards the ground, so that your rear knees bends
and moves towards the ground
- Hold for 2-3 seconds
- Then drive your bodyweight through your rear heel and return back
to the starting position
- Perform reps on the alternate leg once done with one side
COACHING CUES
- Do not bend your upper torso and keep your chest up
- Drop into the squat with your hips, as opposed to j erking the knee
forwards
- Do not let the knee of the grounded leg collapse inwards
LEGS

- The front knee should go over the front toe

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BACK EXTENSION

THE SET UP
- Position your thighs onto the padding of the machine
- With a straight torso, place your arms across your chest and look
forwards
- Your toes should be pointing outwards and the lower pad should be
on the belly of your calf muscles
PROPERPERFORMANCE
- Lower your upper torso by bending the waist until fully flexed
- Try to extend your waist so that it is parallel with your legs
- Keep your upper back rounded
- Squeeze your glutes throughout the whole upwards motion
- Return to the starting position
COACHING CUES
- Distribute your bodyweight so that your thighs sits evenly on the
pad of the machine
- Your stomach shouldn?t press against the side of the pad when you
lower your bodyweight
- The pad should sit below your hips, so you can rotate around it - you
may have to adj ust the height
- Don?t bounce or hold at the bottom of the exercise
- Keep a space between your chin and chest to keep your neck in a
neutral position
LEGS

- Don't hyperextend your back, keep it rounded at the top, this is very
important to avoid lower back pain

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HACK SQUAT

THE SET UP
- Place your back against the machine and hold onto the handles
- Position you feet shoulder width apart
- Look forward and slightly bend your knees
- You may not need to add any weight to the machine, as it is heavy
already
PROPERPERFORMANCE
- Keep your head in a neutral position, eyes looking forwards and your
back straight
- Whilst holding onto the handles, slowly lower the weight by bending
your knees and keeping your back against the pad
- Stop when your knees are slightly less than 90 degrees
- Hold at the bottom of the motion for 1-2 seconds, then drive your
bodyweight through your heels
COACHING CUES
- It is important to keep you back pressed against the pad at all times
- Don't hyperextend your knees
LEGS

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# BODYBYMG
CURTSY LUNGE

THE SET UP
- Stand up tall and engage your core muscles
- Start in a split stance with feet shoulder width apart
- Grip the dumbbells tightly with your palms facing inwards
- Your arms should be extended
PROPERPERFORMANCE
- Begin the movement by bending your back knee towards the floor
- Keep your front knee in line with your toes
- Perform a curtsy by executing a side lunge, step to the left and allow
the hips to drop downwards and backwards
- Keep your leg back, continue finishing the reps and do not return to
the start position until all reps are complete
- Perform reps on the alternate leg once done with one side
COACHING CUES
- Engage the glutes throughout the whole exercise
- Push your bodyweight through your front foot and the ball of the
back foot- this will make you stand up tall.
- Keep your arms straight throughout the whole exercise
LEGS

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-
5 8
WEEK TUESDAY
BOOTY
WARM UP + DYNAMIC STRETCH

SET TYPE EXERCISE SETS X EQUIPMENT WEIGHT

TRISET MONSTERWALK 2 X 40 RESISTANCE BAND -


STEPS

GLUTE BRIDGE 2 X 20 RESISTANCE BAND -

FIRE HYDRANT 2 X 15 RESISTANCE BAND -


EACH LEG

SUPERSET CABLE PULL THROUGH 3 X 12 CABLE MACHINE 14-24


ROPE

CABLE HIP ADDUCTION 3 X 15 CABLE MACHINE 7-12


EACH LEG ANKLE STRAPS

SUPERSET DUMBBELL HIP THRUST 3 X 25 DUMBBELL + PAD 10-20


RESISTANCE BAND

SINGLE LEG HIP THRUST 3 X 12 BENCH -


EACH LEG

FINISHER BENT LEG REVERSE HYPER 1X 20 BENCH -


WEEK 1-4 LEGS

3X SEATED PULSE HIP ABDUCTION 1X 120 RESISTANCE BAND -


BENCH

EXTENDED SIDE LYING HIP ABDUCTION 1X 30 MAT -


EACH LEG

COOL DOWN + STATIC STRETCH

78
-
5 8
WEEK PROGRESSIVE OVERLOAD BOOTY
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

MONSTERWALKS

GLUTE BRIDGE

FIRE HYDRANT

CABLE
PULL THROUGH
WEEK 1-4 PROGRESSIVE OVERLOAD

CABLE
HIP ADDUCTION

DUMBBELL HIP
THRUST

SINGLE LEG
HIP THRUST

BENT LEG
REVERSE HYPER

3X SEATED PULSE
HIP ABDUCTION

EXTENDED
SIDE LYING
HIP ABDUCTION

79
MONSTERWALKS

THE SET UP
- Place the resistance band around both of your legs
- Stance should be around shoulder width apart
- Feet should be flat on the floor
- Have a slight bend at the knees
- Stand up tall, engage your core
- Keep the arms in a relaxed neutral position and out in front of your
chest
PROPERPERFORMANCE
- Step out forwards and out to the side with one foot.
- Then step forwards and out to the side with the other foot
- Keep your steps as wide as possible when moving forwards, as this
will create the monster walk
- Take 20 steps forwards, than 20 steps backwards
COACHING CUES
- To make the exercise harder place the resistance band further down
your legs
- Keep your hips stable when you walk and don?t waddle
- Look upwards and keep your neck in a neutral position
- If possible try to keep the heel of the front foot in line with the toes
BOOTY

of the back foot


- Always keep the tension of the resistance band even throughout the
whole exercise.

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GLUTE BRIDGE

THE SET UP
- Place a resistance band j ust above both knees and ensure that it is
tight enough to keep your knees together
- Begin by lying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten the core and bring your
arms out to the sides to help with balance and stability.
PROPERPERFORMANCE
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heels of both supporting legs
- Fully extend your hips, at the top end of the motion squeeze your
glutes and hold for 1-2 seconds
- Lower your back downwards to the floor under control
COACHING CUES
- Keep the core engaged, drive your bodyweight upwards using your
glutes
- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heels, you should be
able to lift your toes off the floor
- The resistance band on your knees will stop your knee from moving
outwards- this further isolates your glutes
BOOTY

- Keep an even tension on the resistance band throughout the whole


exercise and push your knees against the band

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FIRE HYDRANT

THE SET UP
- Place a resistance band j ust above the knees
- Begin on fours, keeping your shoulders over the wrists and knees
directly underneath your hips
- Keep your spine long and in a neutral position
PROPERPERFORMANCE
- Lift your left knee to the left whilst keeping the rest of the body
static
- The left knee will be at a 90 degree angle and the leg will be parallel
to the ground
- The point of the hips should be in line with the floor
- Hold at the hips full range of motion for 1second
- Lower the left knee under control back towards the ground whilst
keeping the tension on the band
- Switch sides
COACHING CUES
- Maintain a slow and controlled motion throughout the whole exercise
- Don?t let your body move sideways when lifting your hips
- Engage your core as this keeps all of the body in line
- Keep the hips even and don?t lower one side of your hips to get your
leg parallel with the floor
BOOTY

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CABLE PULL THROUGH

THE SET UP
- Start by standing facing away from the low pulley machine
- Straddle the cable with a shoulder width stance
- Keep your upper torso straight and your toes pointing out slightly
- Your knees should follow the line of your toes
PROPERPERFORMANCE
- Start the exercise by reaching through your legs as far as you can
- At the same time bend your hips and keep a slight bend in the knees
- Keep your arms straight throughout the whole motion
- Extend through your hips, whilst pushing your butt out and then
stand up tall
- Maintain a neutral back position
COACHING CUES
- Never pull through your shoulders, as all of the movement should be
through the hips
- It is not an ?up and down?motion, but rather a backwards and
forwards motion
- Concentrate on finishing with the hips and squeezing the glutes at the
top of the motion
BOOTY

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CABLE HIP ADDUCTION

THE SET UP
- Stand up tall with your feet close together next to the machine
- Attached the strap of the low pulley machine onto your ankle (the
one furthest away from machine)
- Use the nearest arm to the machine for stability
PROPERPERFORMANCE
- Start by lifting your leg straight out to the side, go to your full range
of motion
- This will lift the weight and pause at the top of the motion
- Then under control lower the weighted leg back to the starting
position
- Repeat on the opposite side
COACHING CUES
- Concentrate on moving at the hip and keeping your upper body still
- You can step further away as you get better at the exercise
BOOTY

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DUMBBELL HIP THRUST

THE SET UP
- Begin by placing a resistance band around the legs and at the top of
the knees
- Hold a dumbbell with both hands and rest it j ust below the naval area
- Place your upper back onto the bench with your knees around 45
degrees
- Knees should be hip width apart
- Tuck your chin into your chest
- There should be flexion at your hips
- Your heels, glutes and shoulder should be in line
- Your feet should be planted flat to the floor
PROPERPERFORMANCE
- Drive your hips upwards until your knees reach 90 degrees
- Your thighs should be parallel with the floor, hold this position for 1-2
seconds and squeeze your glutes
- Under control lower your hips back to the starting position
COACHING CUES
- Focus on driving your weight through your hips
- Keep the movement of the lower body as smooth as possible
- Keep your hip points level throughout the whole motion
- Engage your core muscle to protect your lower back and to prevent
BOOTY

it from hyperextending
- The resistance band will prevent your knees from going outwards and
this will isolate your glutes
- Keep the tension equal on the resistance band when moving your hips
upwards and downwards- if you need to increase the tension edge
your knees out slightly!
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# BODYBYMG
SINGLE LEG HIP THRUST

THE SET UP
- Rest your upper back onto one side of bench
- Sit on the floor
- Place your arms on the bench, with a 90 degree bend at the elbows
and hands facing forwards (thumbs towards the ceiling)
- Tuck your chin into your chest
PROPERPERFORMANCE
- Extend one leg out in front and then plant the other close to your
butt
- Drive your foot into the floor and extend your hips until your upper
body is parallel to the ground
- The active leg?s knee should now in line your hips and shoulders
- The lifting leg should have a 90 degree bend at the knee with toes
pointing upwards
- Perform reps on the alternate leg once done with one side
COACHING CUES
- Don?t let the lifting leg touch the floor in between reps
- Don?t push off your elbows
- Don?t hyperextend your back and only drive your hips, until your back
is in a neutral position
- Keep your foot flat (active leg) on the floor and don?t let your toes
BOOTY

pop up

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# BODYBYMG
BENT LEG REVERSE HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be in line with
your face
- Place your heels together and turn the toes out slightly
- Have a slight bend at both knees
PROPERPERFORMANCE
- Keep your knees bent and lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The upper part of the legs should be parallel with the ground and then
hold this position for 1second
- Then under control lower your legs so that your toes are in contact
with the floor.
COACHING CUES
- Engaging core keeps your back straight and isolates your glutes
- Only lift your legs slightly higher than parallel from the ground; you
don?t feel want to feel your lower back muscles working
- Keep your head and neck in a neutral position by looking down at the
bench
BOOTY

- Add ankle weights to increase difficulty

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3X SEATED PULSE
HIP ABDUCTION

THE SET UP
- Place a resistance band around both legs and j ust above the knees
- Have an even tension on the resistance band
- Start in a sitting position, with knees at 90 degrees and feet shoulder
width apart
- Cross your arms over your chest
PROPERPERFORMANCE
- Your upper body can be in 3 positions: leaning forwards, upright and
leaning backwards
- Complete 20 reps + 20 pulses for each of the 3 body positions
- For each pulse push the outside of your knees against the resistance
band as quickly as possible
- Hold in the abducted position for 1second and then return back to
the starting position
COACHING CUES
- Always keep the resistance band under a tension throughout the
BOOTY

whole motion
- Keep your back, head and neck in a neutral position by looking
forwards
- Keep the movements very smooth and not j erky
- Try to keep your hips in a level and neutral position
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# BODYBYMG
EXTENDED SIDE LYING
HIP ABDUCTION

THE SET UP
- Lay flat on your side on a bench
- Your hips should be placed near the edge of the bench
- Your weight bearing arm should have a 90 degree bend at the
elbow, whilst supporting your upper body weight
- Engage your core to keep your spine straight, with the head in a
neutral position
- Your bottom leg should have a bend at the knees, your top leg
should have a stretch on it and draped over the bottom leg
- Your foot on the top leg should be turned slightly to face the floor
PROPERPERFORMANCE
- Raise the top leg from the below the bench line to as high as possible
- Keep the active leg straight and move from the hip and glutes
-
COACHING CUES
- By turning the foot to face the floor (active leg), increases the hip
inwards rotation and glute activation
- Add ankle weights to increase difficulty
BOOTY

89
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-
5 8
EK
WE CHEST + BACK WEDNESDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
BOX
ECCENTRIC CHIN UP 3X5 -
CHIN UP BAR

CABLE MACHINE
TRISET PAUSED LAT PULLDOWN 3X5 20-30
WIDE BAR

RKC PLANK 3X1 MAT -

STANDARD SQUAT RACK


BARBELL FLOORPRESS 5 X 10 20-35
BARBELL

KNEE PUSH-UP 3 X 10 MAT -


SUPERSET
+ 3 X 10
DROPSET SINGLE ARM SEATED ROW (dropset) 3X 8 CABLE MACHINE
This is a total of 24 reps per set 3X6 DD HANDLE 12-20
EACH ARM
WEEK 5-8 CHEST + BACK

INCLINE PLANK ROW 4 X 10 DUMBBELLS


EACH ARM 8-12
BENCH
SUPERSET*
*4TH SET IS
OPTIONAL SINGLE ARM BENCH PRESS 4 X 10 DUMBBELLS
EACH ARM 5-10
BENCH

COOL DOWN + STATIC STRETCH

90
-
5 8
WEEK CHEST +
PROGRESSIVE OVERLOAD BACK

WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

ECCENTRIC
CHIN-UP

PAUSED
LAT PULLDOWN

RKC PLANK

BARBELL
FLOORPRESS
WEEK 5-8 PROGRESSIVE OVERLOAD

KNEE PUSH-UP

SINGLE ARM
SEATED ROW

INCLINE PLANK
ROW

SINGLE ARM
BENCH PRESS

91
ECCENTRIC CHIN-UP

THE SET UP
- Use a box to hoist yourself up onto the bar
- Or j ump up and grab the bar with both hands shoulder width apart
- The palms of the hands should be facing away from you
- Hang with fully extended arms
- You can have a bend at the knee or straight legs (you choose)
PROPERPERFORMANCE
- Engage your core, upper back and shoulder muscles
- Then slowly pull your bodyweight upwards until the chin is above the
bar
- Squeeze the upper back and shoulder muscles when at the top of the
motion and hold for 1-2 seconds
- With equal speed lower your bodyweight back to the starting
position- ensure that the arms are fully extended
CHEST + BACK

- Try to lower yourself as slowly as possible - it should take between


4-5 seconds
COACHING CUES
- Use a full range of motion as this recruits more muscles fibres
- Keep the motion smooth and slow as this places less stress on the
j oints
- Engaging the upper back and shoulder (primary) muscles will help with
recruiting the muscle stabilisers
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PAUSED LAT PULLDOWN

THE SET UP
- Sit down on the machine and place the foam pad over your knees
- Set the weight and grab the bar tightly with an underhand grip (wrists
facing the machine)
- The hands should be wider than shoulder width apart
- Sit up tall with feet flat on the floor
- Look forwards
PROPERPERFORMANCE
- Squeeze your shoulder blades down and together then your elbows
down slowly until the bar touches the middle of your chest
- Keep looking forward and slightly upwards
- Your upper body should assume a slightly curved position as you
bring your chest forward and up to meet the bar
- You should lean back slightly while keeping your back in the slightly
curved position as you continue to pull the bar down
- Pause at the bottom for 5 seconds
CHEST + BACK

- Focus on pulling first with your shoulders then your elbows


- Slowly return to the starting position making sure you completely
straighten and extend your shoulders upwards to the finish position
COACHING CUES
- Squeeze your shoulder blades together with a proud chest
- Keep your head level at all times
- Keep your core engaged through the whole exercise to protect the
lower back
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RKC PLANK

THE SET UP
- Start in the standard plank position
- Interlock your hands and place them parallel with the shoulders
- The forearms positioned at a 45 degree angle to the shoulders
- Narrow the base by placing the elbows closer together
- Squeeze the quads to lock out the knees
- Squeeze the glutes to posteriorly rotate your hips
- Squeeze the shoulders towards the toes and vice versa
- Look down and hold your neck in a neutral position
PROPERPERFORMANCE
- Hold the RKC plank for 10-20 seconds
COACHING CUES
- Try to lengthen the levers by placing your hands further away from
the body
- Really use your glutes to stabilise the plank and to keep the hips
posteriorly rotated
CHEST + BACK

- You will shake pretty quickly using the RKC plank but you will get
used to it!

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BARBELL FLOORPRESS

THE SET UP
- Lay under a racked weighted barbell
- Your eyes should be in line with the barbell
- Tightly grab the barbell with an overhand grip (palms facing away
from you)
- The hands should be shoulder width apart
- Engage your core and keep your back in a neutral position
- Push your upper back/shoulders into the ground for stability
- Extend both legs and drive your heels in the floor
PROPERPERFORMANCE
- Unrack the barbell whilst keeping your shoulder blades pushed into
the floor
- Row the barbell towards the chest
- Keep your elbows tucked in and at 45 degrees
- Slowly lower the bar under control until the upper arm makes contact
with the floor
- Squeeze the chest muscle and hold for 1-2 seconds
- Explosively push the barbell back to the starting position
CHEST + BACK

COACHING CUES
- Stay in tight control throughout the whole motion and the movement
of the barbell should always follow the same line
- Keep the wrists and elbows in line throughout the whole press
- Keep the back of the head in contact with the ground

95
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KNEE PUSH-UPS

THE SET UP
- Start on all fours
- The hands should be slightly wider than shoulder width apart
- Straighten the legs, so that you are balanced between the hand and
feet
- Keep the upper torso in a straight line and don?t dip the lower back
- The feet should be hip width apart
PROPERPERFORMANCE
- Under control slowly bend your elbows to 90 degrees
- Use the chest muscles to push your bodyweight through the hands
whilst extending the arms back to the starting position
COACHING CUES
- Tighten the core by pulling the belly button towards the spine
- Never lock the elbows out and keep them slightly bent
- Perform on your toes if fully competent
CHEST + BACK

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SINGLE HAND SEATED ROW

THE SET UP
- Attach a single handle to the low pulley cable machine
- Sit down and face the machine
- Grab the handle tightly using an overhand grip
- The legs should be bent at the knee with heels in contact with the
machine
- Ensure that the back and neck are in neutral positions
- Pull your shoulders back slightly
PROPERPERFORMANCE
- Take the weight off the stack and under control pull the weight
towards your side
- Pull the weight back as far as possible
- Retract your shoulder blades at the top of the movement and hold
for 1-2 seconds
- Slowly return the weight back to the starting position
COACHING CUES
- Don?t let your shoulders move forwards with your arm
CHEST + BACK

- Perform on the weak side to correct any muscle imbalances


- Engage your core muscles to protect your lower back

97
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INCLINE PLANK ROW

THE SET UP
- Start with two hands on the edge of a bench
- Go into a plank position, with feet shoulder width apart and arms
straight
- The shoulders, hips, knees and ankles should be in line
- Engage the core to prevent the lower back from aching
- Tightly grab the dumbbell with the wrist facing towards each other
- Extend the active arm fully with the dumbbell hanging
PROPERPERFORMANCE
- Row the dumbbell backwards by bending the elbows to 90 degrees
- Keep the upper torso and shoulders still
- At the top of the motion, squeeze your upper back muscles and hold
for 1-2 seconds
- Return the dumbbell back to the starting position
COACHING CUES
- Don?t let your shoulders move forwards with your arm
- Perform on the weak side to correct any muscle imbalances
- Engage your core muscles to protect your lower back
CHEST + BACK

- Keep the whole motion smooth and not j erky

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SINGLE ARM BENCH PRESS

THE SET UP
- Grab a dumbbell tightly with the palm facing away from you
- Lay down flat on a bench with the dumbbell on top of the thigh
- Feet should be hip width apart with toes facing forwards
- The neck, shoulders, back, hips and knees should be in line and in
neutral positions
- Engage your core to protect your lower back
- Use the thigh to help you to lift the dumbbell and the other hand to
position it properly
- The dumbbells should in line with your shoulder and the arm extended
PROPERPERFORMANCE
- Under control descend the dumbbell slowly to the side by bending
your elbow 90 degrees
- When the weight is level with the side of the upper chest, squeeze
the chest muscles and hold for 1-2 seconds
- Then slowly and under control extend your elbow back to the
starting position
COACHING CUES
CHEST + BACK

- I use my non lifting hand to press down on my abs to ensure I am


conracting them the entire time
- Keep you back flat against the bench by tightening your core
- Push the dumbbell upwards by using the chest muscles only

99
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-
5 8
EK
WE STRENGTH THURSDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)

WARM UP TRAP BARDEADLIFT 2 X 10 TRAP BAR 20-30

STANDARD TRAP BARDEADLIFT 5 X5 TRAP BAR 40-60

CRAB WALK 2 X 40 RESISTANCE BAND -


STEPS

GLUTE 2 X 15
ACTIVATION DONKEY KICK EACH LEG
RESISTANCE BAND -

FROGGIES 2 X 40 MAT -

BARBELL + PAD
WARM UP GLUTE BRIDGE 2 X 10 30-40
RESISTANCE BAND
MAT
BARBELL + PAD
STANDARD GLUTE BRIDGE 5 X5 RESISTANCE BAND 50-70
MAT
WEEK 5-8 STRENGTH

COOL DOWN + STATIC STRETCH

100
-
5 8
WEEK PROGRESSIVE OVERLOAD
STRENGTH
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

TRAP BAR
DEADLIFT

GLUTE BRIDGE
WEEK 5-8 PROGRESSIVE OVERLOAD

101
TRAP BARDEADLIFT

THE SET UP
- Step inside the middle of the bar, positioning your feet slightly wider
than shoulder width apart
- Lower your hips, push your butt back and look forward
- Grip the bar with palms facing inwards creating a neutral grip
PROPERPERFORMANCE
- Push the knees out
- Keep your chest up (show your logo on your shirt)
- Keep a neutral back and stand up
- Squeeze your glutes, thrust your hips forward, keep shoulders back
and brace your abs
- Lower to the ground keeping a neutral back (no rounding), push your
hips back and bend your knees
COACHING CUES
- The more you bend your knees, the more the exercise will work your
quads. If you?re a beginner, focus on bending your knees and working
your quads over your hamstrings, as this will result in less possibility
STRENGTH

of back pain
- If you are tall or not very flexible, it may be better replacing traditional
deadlifts with a trap bar deadlift on your strength day

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CRAB WALKS

THE SET UP
- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Cup your hand at chest height, to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
COACHING CUES
STRENGTH

- When performing the exercise ensure that your inner foot doesn?t
spring in, as this will decrease the tension on the band
- Keep your steps even and don?t step too far in either direction

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DONKEY KICK

THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the top of the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 2-3
seconds
- Land in a controlled manner and go back to start position
- Perform reps on the alternate leg once done with one side
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- I use the Sling Shot Medium Hip Circle as the resistance band
STRENGTH

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FROGGIES

THE SET UP
- Start in the glute bridge position
- Flatten out the lower back as you tighten the core
- Bring your arms out to the side to help keep balance
- Tuck your neck into your chest
PROPERPERFORMANCE
- Dig your elbows in the floor and make fists with your hands
- Place the soles of the feet together and move them towards your
butt
- Increase the flexion at your knees
- The hips should be abducted and externally rotated
- Bridge in the air whilst maintaining your body position
COACHING CUES
- Maintain flexion at the knees, abduction and external rotation at the
hips when executing froggies- as this fully activates your glutes
- Lower your lower back and engage your core, also helps with full
activation of the glutes
STRENGTH

105
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BARBELL GLUTE BRIDGE

THE SET UP
- Place a resistance band j ust above the knee
- Sit down, roll the bar over your legs and position the padding over
the crease of your hips
- Lie down, bend your knees and plant your feet on the floor
- Your feet should be hip-width apart and close to your butt
- Grab the bar with both hands at shoulder width apart
PROPERPERFORMANCE
- Drive your hips, making a straight line between your upper torso,
knees and shoulders
- Squeeze your butt at the top of the motion of the bridge and pause
for 1-2 seconds
- Lower your hips with control back to the starting position
COACHING CUES
- Using a resistance band stops your legs from moving outwards
- Using a pad helps with comfort
- Keep you shins vertical and feet straight
- Don?t let your knees collapse inwards
- Push through your heels and lift your toes off the ground
- Engage your core to protect your lower back
STRENGTH

106
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-
5 8
EK
WE ARMS + ABS FRIDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
DUMBBELLS
SEATED ARNOLD PRESS 3 X 12 5-8
BENCH

TRISET FRONT TO SIDE LATERAL RAISE 3 X 10 DUMBBELLS 2-3

KNEELING SINGLE ARM SHOULDER 3 X 10 DUMBBELLS


5-8
PRESS EACH ARM MAT

EZ CURL BAR
PREACHERCURL 3 X 10 10-18
PREACHERBENCH
SUPERSET

SINGLE ARM TRICEP KICKBACK 3 X 10 DUMBBELL 4-7


EACH ARM BENCH

STANDING PALLOF PRESS 3 X 10 CABLE MACHINE 10-16


EACH SIDE HANDLE

TRISET HANGING BENT LEG RAISE 3 X 10 CHIN-UP BAR -


WEEK 5-8 ARMS + ABS

RUSSIAN TWIST 3 X 20 DUMBBELL


EACH SIDE 5-10
MAT

3 X 10 CABLE MACHINE
HALF KNEELING CABLE CHOP EACH SIDE ROPE HANDLE 14-20
MAT

TRISET ASSISTED BAND CHIN UP 3X6 CHIN-UP BAR -

MOUNTAIN CLIMBERS 3 X 60 MAT -

COOL DOWN + STATIC STRETCH


107
-
5 8
WEEK PROGRESSIVE OVERLOAD
ARMS +
ABS
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

SEATED ARNOLD
PRESS

FRONT TO SIDE
LATERAL RAISE

KNEELING SINGLE
ARM SHOULDER
PRESS

PREACHERCURL
WEEK 5-8 PROGRESSIVE OVERLOAD

SINGLE ARM
TRICEP KICKBACK

STANDING PALLOF
PRESS

HANGING BENT
LEG RAISE

RUSSIAN TWIST

HALF KNEELING
CABLE CHOP

ASSISTED BAND
CHIN UP

MOUNTAIN
CLIMBERS

108
SEATED ARNOLD PRESS

THE SET UP
- Adj ust a bench to a 90 degree angle
- Grab two dumbbells using a neutral grip (palms facing in)
- Place the dumbbells on the thighs and sit onto the bench
- The feet should be flat on the floor and wider than shoulder width
apart
- Use the thighs to kick the dumbbells up into place (one at a time in a
controlled manner)- level with the shoulders
- Rotate the wrists so that the dumbbells are facing you
- The elbows should have a 90 degree bend in them
- The shoulders and hips should be in line and in a neutral position
- Look forwards keeping the neck in a neutral position
PROPERPERFORMANCE
- Press the dumbbells overhead by straightening the elbows
- Rotate the dumbbells so the palms are facing forwards
- Squeeze the deltoids and hold for 1-2 seconds
- Under control, lower the dumbbells back to the starting position
ARMS + ABS

COACHING CUES
- Keep the back and head against the bench throughout the whole
motion
- Drive the biceps towards the ear
- Don?t allow the elbows to lock out and keep a slight bend at the top
of the motion
- First position: palms facing you + second position: palms facing away
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FRONT TO SIDE LATERAL RAISE

THE SET UP
- Grab two dumbbells with a neutral position (palms facing each other)
- Stand up tall, with feet shoulder width apart and a slight bend at the
knees
- Engage the core to keep the back straight
- The shoulders and hips should be in a neutral position
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Keep a slight bend at the elbows, raise the dumbbells to shoulder
height and out in front
- Keep the arms extended and squeeze the lat/ back muscles
- Hold this position for 1-2 seconds
- Under control lower the dumbbells back to the starting position
- On the next rep, raise the dumbbells laterally to shoulder level
- Keep the arms extended and squeeze the shoulder/ upper back
muscles
- Keep the grip in a neutral position (palms facing each other)
- Under control lower the dumbbells back to the starting position
COACHING CUES
- Keep the upper torso static throughout the whole motion
ARMS + ABS

- The maj ority of the movement is from the shoulder j oint


- Engage the shoulder/back muscles and don?t rely on the momentum
or swing to move the dumbbells
- Don?t lock the elbows out and keep a slight bend on the elbow
throughout the whole motion

110
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KNEELING SINGLE ARM
SHOULDERPRESS

THE SET UP
- Grab a dumbbell with a neutral grip (palm facing inwards) and go into
a half kneeling position onto the ground
- One knee should be up and the opposite knee should be down
- The hips should in a neutral position, the leading leg?s thigh should be
parallel with the floor
- Keep the head up, shoulders slightly back and the back in a neutral
position
- Lift the dumbbell level with the shoulder, the elbow should have a 90
degree bend on it
PROPERPERFORMANCE
- Extend the arm to press the dumbbell upwards
- Flex and abduct the shoulder to rotate the arm, as you lift the
dumbbell above the head
- Squeeze the shoulder muscles and hold for 1-2 seconds
- Slowly under control lower the dumbbell back to the starting position
ARMS + ABS

- Perform reps on the alternate arm once done with one side
COACHING CUES
- Keep the upper torso static throughout the whole motion
- The maj ority of the movement is from the shoulder j oint
- Engage the shoulder/back muscles and don?t rely on the momentum
to move the dumbbells
- Don?t lock the elbows out and keep a slight bend on the elbow
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PREACHERCURL

THE SET UP
- Load the desired weight onto the barbell (or not in my case haha)
- Adj ust the seat on the preacher bench, the upper arms should be
comfortable on the padding of the machine
- Grab the barbell using an underhand grip (palms facing upwards)
- Both hands should be shoulder width apart
- The shoulders and hips should be level
- Engage the core and keep the back straight
- Take the weight off the rack with a slight bent at the elbows
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Under control curl the bar until the forearms are at a 90 degree angle
to the floor
- At the top of the motion squeeze the biceps
- Slowly lower the bar back to the starting position
COACHING CUES
- Ensure the whole motion is controlled and slow
- Don?t stop at the bottom of the motion
- Squeeze the biceps very hard at the top of the motion
ARMS + ABS

112
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SINGLE ARM TRICEP KICKBACK

THE SET UP
- Grab a dumbbell using a neutral grip (palm facing inwards)
- Bend at the hips and place one knee on a flat bench
- The upper torso should be parallel with the ground
- Keep the opposite foot on the ground beside the bench
- Place one hand on the bench for support with a slight bend at the
elbow
- Tuck in the elbows, they should create a 90 degree angle with the
upper torso
PROPERPERFORMANCE
- Keep the upper torso static and only move the weight through the
elbow
- Raise the dumbbell arm until it is full extended
- Squeeze the tricep and hold for 1-2 seconds
- Then under control, slowly lower the dumbbell back to the starting
position
- Perform reps on the alternate arm once done with one side
COACHING CUES
ARMS + ABS

- Focus on moving the dumbbell through the tricep


- Keep the neck in a neutral position by looking forwards
- Engage the core to keep the lower back straight
- Only move the weight through the elbow and keep the upper torso
static

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STANDING PALLOF PRESS

THE SET UP
- Stand up tall and parallel to the cable machine
- The feet are hip width apart and toes pointing forwards
- The shoulders should be slightly pushed back and down
- Grab the handle of the machine with both hands (palms facing in),
move to chest height
- The hands should start at the centre of the chest
- Position yourself a couple of feet away from the machine to add
tension
- Engage the core to protect the lower back
- Look forwards and keep the neck in a neutral position
PROPERPERFORMANCE
- Drive the handle straight out and fully extend the arms
- Hold for 3-4 seconds
- In a straight line return the handle back to the starting position
- Switch sides
COACHING CUES
- Don?t lean backwards or forwards- squeezing the core muscles
ARMS + ABS

should prevent this from happening


- Always keep the arms fully extended when pushing the handle out
- Don?t start off with too much weight
- Keep the core and glutes engaged throughout the whole motion

11124
# BODYBYMG
HANGING BENT LEG RAISES

THE SET UP
- Hang tightly from a chin up bar using a supinated grip (palms facing
towards you)
- The feet should be off the floor and pulled together
- The arms and legs are fully extended
- Engage the core to protect the lower back
- The shoulders, back and heel should be in line
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Flex the hips (90 degree flexion) to move both legs together straight
out in front of you
- You should try to adopt a classic pike position
- The thighs should be parallel with the floor
- Flex the ankles and point the toes
- Squeeze the glutes and core muscles
- Hold the pike position for 1-3 seconds
- Slowly lower the legs back to the starting position
ARMS + ABS

COACHING CUES
- Keep the upper torso static and concentrate on driving the motion
through the hips
- Don?t swing the body, as this engages the upper torso
- Keep the arms relaxed when hanging and don?t lock out the elbows

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RUSSIAN TWISTS

THE SET UP
- Grab a dumbbell ?horizontally?using a neutral grip (palms facing each
other) and with both hands
- Sit on the floor with knees bent with flat feet
- Keep the dumbbell at upper chest height
- Recline backwards so that your body is angled about 45 degrees
- Engage the core to support the bodyweight and protect the lower
back
PROPERPERFORMANCE
- Keep the lower torso still, twist the upper body to the right and then
to the left
- Keep the arms flexed and the dumbbell parallel to the floor
throughout the whole motion
- Use a body angle that is comfortable but challenging to the core
muscles
COACHING CUES
- The more you lean back, the more challenging the exercise will
become
ARMS + ABS

- Ensure the movement is smooth and not j erky


- The movement should mainly come from the core muscles and not
the movement of the arms

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HALF KNEELING CABLE CHOP

THE SET UP
- Attach a rope to the highest point on a cable machine
- Kneel on the ground (parallel to the machine), with the knee closest to
the machine at a 90 degree angle
- The leading foot shoulder be flat on the floor
- The back leg should have a 90 degree bend at the knee with the
lower leg in contact with the floor
- Engage the core to protect the lower back
- Kneel up tall to lengthen the spine
- Extend the arm and grab the rope with an overhand grip
- The hands should be slightly wider than shoulder width apart
- Squeeze the glutes
- The shoulder, hips and back knee should in line
- Look forwards and keep the neck in a neutral position
PROPERPERFORMANCE
- Use the upper torso to pull the rope down and across the body
- The movement of the rope should pass the opposite hip
- Under control return the rope back to the starting position
ARMS + ABS

- Turn around and perform reps on the alternate side once done with
one side
COACHING CUES
- Keep the upper torso static throughout the whole motion
- Don?t let the upper torso rotate with the movement of the arms
- Concentrate on the core moving the rope and not the arms
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ASSISTED BAND CHIN-UP

THE SET UP
- Loop a resistance band around a pull up bar and secure it tightly
- Place one end of the resistance band under your foot or knees
- Grab the bar tightly with an underhand grip
- Your arms should be slightly wider than shoulder and fully
straightened
- Pull your shoulders backwards with your chest outwards
PROPERPERFORMANCE
- Pull your bodyweight upwards until your chin is over the bar
- Contract your back muscles by pulling through your elbows
- Keep your neck in a neutral position by looking forwards
- Under control lower your bodyweight until your shoulders and arms
are fully extended
COACHING CUES
- Use your biceps to perform the movement
- Keep your elbows close to your body
ARMS + ABS

- Keep the upper torso straight and static


- All of the movement should be the through the arms

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MOUNTAIN CLIMBERS

THE SET UP
- Start on all fours with your legs hip width apart
- Arms shoulder width apart with the hands flat on the floor
- Keep your shoulder above your wrists
- The bodyweight should be supported on both hands and the toes
- Look down at the floor to keep the neck in a neutral position
- The shoulder and hips should in a line
PROPERPERFORMANCE
- Flex one knee and hip, until the active leg is j ust under the hips
- Keep the active knee on the inside of the arm
- Under control return the active leg back to the starting position
- Alternate legs
COACHING CUES
- Keep a tight core throughout the exercise and do not allow the lower
back to dip
- Have a slight bend on the elbows
ARMS + ABS

- Keep the upper torso static


- The movement should come from the hips and as this drives the knee

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BOD Y B Y
EXERCISE GUIDE
MG

WEEK9- 12
120
E
CAL NDAR
KS 9- 2
1
WEE

MON TUES WED THU FRI

WK 1 L B C+B S A+A

OPTIONAL GP HIIT GP HIIT GP

WK 2 L B C+B S A+A

OPTIONAL GP HIIT GP HIIT GP

WK 3 L B C+B S A+A

OPTIONAL GP HIIT GP HIIT GP


WEEK 9-12 CALENDAR

WK 4 L B C+B S A+A

OPTIONAL GP HIIT GP HIIT GP

HIIT = HIGH INTENSITY INTERVAL TRAINING GP = GLUTE PUMPER R= REST


A + A = ARMS + ABS C + B = CHEST + BACK S = STRENGTH
L = LEGS B = BOOTY

121
9- 2
1
WEEK MONDAY
LEGS
WARM UP + DYNAMIC STRETCH
SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)

STANDARD SUMO DEADLIFT 3 X 10 BARBELL 30-50

BARBELL
STANDARD BARBELL SQUAT 3 X 10 20-40
SQUAT RACK

3 X 10 KETTLEBELL
SIDE LUNGE EACH LEG 8-12
SUPERSET
SUITCASE DEADLIFT 3 X 10 PLATES
EACH LEG 8-12
KETTLEBELL

3 X 10 BENCH
DEFICIT BULGARIAN SPLIT SQUAT EACH LEG STEP/ PLATE 0-10
DUMBBELLS
SUPERSET
LEG EXTENSION
LEG EXTENSION 3 X 12 14-25
MACHINE

WIDE STEP WALKING LUNGE 3 X 10


EACH LEG DUMBBELLS 8-12
SUPERSET
SINGLE LEG CURL 3 X 10 LEG CURL
EACH LEG 7-14
MACHINE
WEEK 9-12 LEGS

COOL DOWN + STATIC STRETCH

122
9- 2
1
WEEK PROGRESSIVE OVERLOAD LEGS
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

SUMO DEADLIFT

BARBELL SQUAT

SIDE LUNGE
WEEK 9-12 PROGRESSIVE OVERLOAD

SUITCASE
DEADLIFT

DEFICIT
BULGARIAN
SPLIT SQUAT

LEG EXTENSION

WIDE STEP
WALKING LUNGE

SINGLE LEG CURL

123
SUMO DEADLIFT

THE SET UP
- Start with the barbell on the floor
- Stand over the bar, so that the barbell is over the middle of your foot
- The feet should be wider than shoulder width
- Bend the hip and grip the bar very tightly with a pronated grip
- The arms should be directly below the shoulders and inside the leg
- The arms should also be very relaxed and straight
PROPERPERFORMANCE
- Lower your hips, keep your chest up and look forwards
- Drive through the ground with your bodyweight via your heels
- Extend through the hips and knees
- As the barbell passes through your knees, lean backwards and push
your hips into the bar
- At the same time draw your shoulder blades together
- Control the weight back onto the ground by bending the hips
COACHING CUE
- Don?t allow the barbell to move away from your body
- The barbell should follow the line of your shins
- Keep your knees soft and ensure that your hips are the prime movers
- When you hinge your hips, make sure that heels don?t pop up off the
floor
LEGS

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BARBELL BACK SQUAT

THE SET UP
- Place your hands on the barbell, a little wider than shoulder width
apart
- Grip the bar tightly, with your palms facing upwards
- Step under the barbell and place it behind your head, high up on your
shoulders
- Keep the shoulders pulled back and elbows pointing downwards
- Contract your abdominal and back muscles
- Your stance should be hip-width apart with the toes pointing out
slightly
PROPERPERFORMANCE
- Start to slowly descend to where your thighs are parallel to the floor
- Your knees will move slightly forward, it's okay to have your knees
over your toes
- Hinge your hips backwards
- Hold at the bottom end of the squat for 1-2 seconds
- Slowly return to the starting position
COACHING CUES
LEGS

- Do not lock out your knees when you straighten


- Keep a constant tension on your thighs throughout the entire squat
- Your knees should never pass your toe line
- Keep your chest outwards (proud), look forwards and your neck
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SIDE LUNGE

THE SET UP
- Stand up tall with your feet together
- Hold a kettlebell with both hands and straight arms
- Look forwards and engage your core
PROPERPERFORMANCE
- Take a large step sideways with your left leg, the left foot should be
facing out slightly
- Your body should be facing forwards and your right leg should be
straight
- Sit back slightly on your bent left knee until the upper leg is parallel
with the floor
- Hold the lunge and squeeze your glutes
- Push off the heel of your left leg to return back to the starting
position- this further engages your glutes
- Repeat on the other side once all reps are complete
COACHING CUES
- Your feet should be pointing forwards/ or slightly inwards
- The bent knee should never go over your toes
- Engage your core and use your muscle to perform the lunge and not
the momentum of the exercise
LEGS

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SUITCASE DEADLIFT

THE SET UP
- Place two thick plates (15-20kg) on top of each other and grab a
kettlebell for the deadlift
- The kettlebell will go on top of the plates, so that you are not
bending too low. (If you are short, below 5?0?, than you may not need
to use the plates as you do not need to bend as far down to the
ground
- Grab the kettlebell tightly and keep both arms straight and on the
outside of your knees
- Bend the knees and push your knees out
- Straighten your back by lifting your chest
- Brace your core
PROPERPERFORMANCE
- Stand up with the weight and keep the kettlebell on your side
- Lock your hips and knees together
- Lower the weight to the ground by moving your hips backwards and
keeping your legs straight
- Once the kettlebell is past the level of your knees, bend your legs
more and lower the weight to the ground.
- If you start twisting, use less weight - Your core should be tight the
entire time!
- Repeat on the other side once all reps are complete
LEGS

COACHING CUES
- Keep your knees soft and ensure that your hips are the prime movers
- When you hinge your hips, make sure that heels don?t pop up off the
floor
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DEFICIT BULGARIAN SPLIT SQUAT

THE SET UP
- Make a 2-4 inch platform using a step for your front foot
- Grab a pair of dumbbells with palms facing inwards and with straight
arms
- Place your rear foot on a higher platform
- The maj ority of your bodyweight should be over the front foot
(80%)
PROPERPERFORMANCE
- Whilst keeping your upper body upright, descend slowly until your
rear knee makes contact with the floor
- Drive your bodyweight through the heel of the front foot
- Keep a neutral position of the head, pelvis and back throughout the
whole exercise
- Repeat on the other side once all reps are complete
COACHING CUES
- Keep the knee stable and don?t allow it to move in front of your toe
line
- Be under control throughout the whole motion
- Make sure that the deficit and the back platform are not too high
- Never rise up onto your toes
LEGS

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LEG EXTENSION

THE SET UP
- Sit on the machine with your ankles j ust under the pad with toes
pointing outwards
- Place your hands onto the handles
- Keep your back straight and engage your core muscles
PROPERPERFORMANCE
- Use your quads and move the weight by extending your legs to their
maximum range
- Keep the rest of the body stationary and your upper torso straight
- Pause at the top end of the range of motion of the leg extension
- Under control lower the weight to the count of 4 back to the starting
position
COACHING CUES
- Never go past the 90 degree limit and maintain this angle at the start
and end positions
LEGS

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WIDE STEP WALKING LUNGE

THE SET UP
- Hold a set of dumbbells with a firm grip
- The palms of your hands should be facing each other
- Stand up tall and your stance should be shoulder width apart
- Your arms should be straight and hanging down by your sides
PROPERPERFORMANCE
- Steps forwards with a long stride
- The thigh of your front leg should be parallel to the ground and toes
pointing forwards
- Lowering the knee of rear leg towards the floor
- The rear foot should be on the balls of the foot
- Keep both arms straight, engage your core and upper torso should
be straight
- Pause the lowest point of your lunge, then push back to the starting
position
- Repeat the whole exercise, using the other side of your body
COACHING CUES
- Use your hips to descend into the lunge
- Keep your leading knee in line with the foot
- Make sure that the rear foot doesn?t rotate to the instep
LEGS

- To target your quads over your butt, take a shorter step

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SINGLE LEG CURL

THE SET UP
- Adj ust the machine to match your height
- Lie face down and as flat as possible on the bed of the machine
- Ensure that your toes are turned out and that your legs are fully
extended
- The pad of the lever should be angled so that it fits j ust under both
calves muscles
- Grab onto the side handles
PROPERPERFORMANCE
- Curl one leg by bending your knees
- Keep your hips flat on the bed of the machine
- Curl one leg as far as possible and your thighs should remain in contact
with the machine bed at all times
- When you feel that your hamstrings are fully contracted- hold the
position for 1-2 seconds.
- Bring the legs back to the start position by straighten your knees
- Use a count of 4 when lowering the leg
- Repeat with the opposite leg
COACHING CUES
- The whole movement should be smooth and not j erky
- Engage your core throughout the whole motion
- Look downwards at the floor, as this keeps your neck in a safe and
neutral position
LEGS

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9- 2
1
WEEK TUESDAY
BOOTY
WARM UP + DYNAMIC STRETCH
SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
2 X 40
CRAB WALK STEPS RESISTANCE BAND -

TRISET PAUSED BODYWEIGHT SQUATS 2 X 10 - -

2 X 15
DONKEY KICKS EACH LEG RESISTANCE BAND -

BACK EXTENSION
WEIGHTED BACK EXTENSION 3 X 20 MACHINE 5-10
PLATE
SUPERSET
DOUBLE BENCH ELEVATED HIP
THRUST 3 X 20 TWO BENCHES -

BARBELL + PAD
BARBELL HIP THRUST 3 X 12 BENCH 30-70
RESISTANCE BAND
SUPERSET
3 X 10 BENCH
SINGLE LEG DUMBBELL HIP THRUST EACH LEG PAD 5-10
DUMBBELL

SINGLE LEG BENT LEG REVERSE HYPER 1X 10


BENCH -
WEEK 9-12 BOOTY

EACH LEG

3X SEATED HIP ABDUCTION RESISTANCE BAND


FINISHER 1X 120 -
BENCH

EXTENDED FIRE HYDRANT 1X 30


EACH LEG BENCH -

COOL DOWN + STATIC STRETCH

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9- 2
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WEEK PROGRESSIVE OVERLOAD BOOTY
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

CRAB WALKS

PAUSED
BODYWEIGHT
SQUATS

DONKEY KICKS
WEEK 9-12 PROGRESSIVE OVERLOAD

WEIGHTED BACK
EXTENSION

DOUBLE BENCH
ELEVATED
HIP THRUST

BARBELL HIP
THRUST

SINGLE LEG
DUMBBELL HIP
THRUST

SINGLE LEG
BENT LEG
REVERSE HYPER

3X SEATED HIP
ABDUCTION

EXTENDED FIRE
HYDRANT

133
CRAB WALKS

THE SET UP
- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Cup your hand at chest height, to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
COACHING CUES
- When performing the exercise ensure that your inner foot doesn?t
spring in, as this will decrease the tension on the band
- Keep your steps even and don?t step too far in either direction
BOOTY

- Perform 20 steps to one side and then 20 steps back

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PAUSED BODYWEIGHT SQUATS

THE SET UP
- Tall up stand, with feet shoulder width apart
- The toes should be facing forwards
- Arm extended out in front of the body (about upper chest height)
- The neck, shoulders, hips and knees are all in a neutral position
- Look forwards, chest proud and keep the chin up
PROPERPERFORMANCE
- Hinge the hips and bend the knees
- Keep the back straight and knees point in the same direction as the
feet
- Slowly descend until the thighs are parallel with the floor
- Squeeze the quads and hold for 10 seconds
- Extend the hips and knees, move back to the starting position
COACHING CUES
- Keep the head facing forwards, back straight and the chest out proud
- Keep the feet flat, with an even weight distribution throughout the
whole motion
- Keep the knees in the same direction as the feet
- Position the arms slightly forwards as this allow the upper torso to be
BOOTY

more erect.
- Engage the core to protect the lower back

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DONKEY KICK

THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the top of the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 2-3
seconds
- Land in a controlled manner and go back to start position
- Repeat on the other side once all reps are complete
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- I use the Sling Shot Medium Hip Circle as the resistance band
BOOTY

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WEIGHTED BACK EXTENSION

THE SET UP
- Pick up a plate and hold it tight against your chest
- Position your thighs onto the padding of the machine
- With a straight torso, place your arms across your chest and look
forwards
- Your toes should be pointing outwards and the lower pad should be
on the belly of your calf muscles
PROPERPERFORMANCE
- Lower your upper torso by bending the waist until fully flexed
- Try to extend your waist so that it is parallel with your legs
- Keep your upper back rounded
- Squeeze your glutes throughout the whole upwards motion
- Return to the starting position
COACHING CUES
- Distribute your bodyweight so that your thighs sits evenly on the
pad of the machine
- Your stomach shouldn?t press against the side of the pad when you
lower your bodyweight
- The pad should sit below your hips, so you can rotate around it - you
may have to adj ust the height
- Don?t bounce or hold at the bottom of the exercise
BOOTY

- Keep a space between your chin and chest to keep your neck in a
neutral position
- Don't hyperextend your back, keep it rounded at the top, this is very
important to avoid lower back pain

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DOUBLE BENCH ELEVATED
HIP THRUST

THE SET UP
- Sit comfortably in between benches
- Your shoulders/upper back should in contact with one bench
- Your toes/middle of the foot should be resting on the other bench
with your knees around 90 degrees
- Place your arms out straight on the bench and use these to stabilise
your upper body
- Your hips should be in a neutral position
PROPERPERFORMANCE
- Lift your butt off the ground, drive your hips upwards and squeeze
your glutes
- Your thighs should be parallel with the floor
- Use your glutes to keep your lower back level and to prevent your
hips from rocking
- Activate your glutes to lower your butt under control back towards
the floor
COACHING CUES
- Keep your neck in a neutral position
- Squeezing your glutes will protect your back and stop it from
BOOTY

hyperextending

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BARBELL HIP THRUST

THE SET UP
- Sit on the ground with a bench directly behind you
- Lean back onto the bench so that the back of your shoulders are in
contact
- Use a padded barbell with Olympic size, large diameter plates and roll
the bar over your thighs
- The barbell should be positioned right above your pubic bone
- Your feet should be shoulder width apart with the knees at 90
degrees
- Depending on your height, the bench should be between 12"-14".
VERY IMPORTANT YOU CHECK THIS FIRST
PROPERPERFORMANCE
- Push both feet into the ground and drive your hips through their full
range of motion by using your glutes
- Keep the barbell positioned right above your pubic bone throughout
the whole motion
- Squeeze your glutes
- Hold at the top of the motion for 1-3 seconds and then lower your
hips back to the starting position
COACHING CUES
- Don?t let your toes pop up and always push through your heels
- Don?t allow your knees to rotate inwards
- Keep your ribs and shoulders down
BOOTY

- Use a smooth technique and this will keep the barbell in place
- Your shins should be vertical when at the top of the motion
- Use a resistance band to increase the burn and push against the band
with your knees
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SINGLE LEG DUMBBELL
HIP THRUST

THE SET UP
- Use a 12"-14" bench
- Rest your upper back onto one side of bench
- Place a dumbbell slightly off centre onto the working side of your hip
- Your hand that is holding the dumbbell should be in contact with
your hips
- Place the other arm extended and flat onto the bench and use this is a
counterbalance
- Tuck your chin into your chest
PROPERPERFORMANCE
- Extend one leg out in front and the plant the other close to your butt
- Drive your foot into the floor and extend your hips until your upper
body is parallel to the ground
- The active leg?s knee should now be in line your hips and shoulders
- The lifting leg should have a 90 degree bend with toes pointing
upwards
- Repeat on the other side once all reps are complete
COACHING CUES
- Don?t let the lifting leg touch the floor in between reps
BOOTY

- Don?t hyperextend your back


- Keep the points of the hips level at all times
- Having the dumbbell slightly off centre, this allows you to move your
hips comfortably through their full range of motion
- Keep your foot flat (active leg) on the floor and don?t let your toes
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SINGLE BENT LEG
REVERSE HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be close to
your face
- Your legs should be apart and form a wide "A" shape and turn your
toes out slightly
- Have a slight bend at both knees
PROPERPERFORMANCE
- Keep your knees bent, and lift the heel of one leg towards the ceiling
- Squeeze your butt as you lift your leg and keep the other leg in the
starting position
- The upper part of the active leg should be parallel with the ground
- Hold this position for 1-3 seconds and squeeze your glutes
- Under control lower your leg so that your toes are in contact with the
floor
- Swap legs
COACHING CUES
- Engaging the core keeps your back straight and isolates your glutes
- Only lift your leg higher than parallel from the ground; if you don?t feel
BOOTY

your lower back muscles working


- Keep your head and neck in a neutral position by looking down at the
bench
- Watch out for lower back pain, make sure your hips are positioned
correctly, and that your hips remain in contact with the bench at all
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3X PULSE SEATED
HIP ABDUCTION

THE SET UP
- Place a resistance band around both legs and j ust above the knees
- Have an even tension on the resistance band
- Start in a sitting position, with knees at 90 degrees and feet shoulder
width apart
- Cross your arms over your chest
PROPERPERFORMANCE
- Your upper body can be in 3 positions: leaning forwards, upright and
leaning backwards
- Complete 20 reps + 20 pulses for each of the 3 body positions
- For each pulse push the outside of your knees against the resistance
band
- For each rep, hold in the abducted position for 1second and then
return back to the starting position
COACHING CUES
- Always keep the resistance band under a tension throughout the
BOOTY

whole motion
- Keep your back, head and neck in a neutral position by looking
forwards
- Keep the movements very smooth and not j erky
- Try to keep your hips in a level and neutral position
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EXTENDED FIRE HYDRANT

THE SET UP
- Place one knee and both hands onto a bench
- Your bodyweight should be spread evenly between your hands and
the knee on the bench
- The knees should be under your hips and the hands under the
shoulders
- Straighten your arms and look downwards to keep your neck in a
neutral position
- Engage your core to keep your back straight
PROPERPERFORMANCE
- Lift the leg (that isn?t on the bench) straight up to the side
- Squeeze your butt as you lift your leg upwards and outwards
- Lift your left (that isn?t on the bench) straight up to the side, whilst
keeping the rest of your body static
- The lifting knee should be at a 90 degree angle and the upper leg
parallel to the ground
- Squeeze your glutes
- Hold this position at the top of the hip?s motion for 1-2 seconds
- Lower the lifting knee under control back to the ground
- Repeat on the other side once all reps are complete
BOOTY

COACHING CUES
- Keep the leg straight as you lift, don?t bend your elbows or lean away
to get a higher lift
- Don?t swing the leg upwards as you lift them to the sides
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9- 2
1
EK
WE CHEST + BACK
WEDNESDAY

WARM UP + DYNAMIC STRETCH


SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
BOX
ECCENTRIC CHIN UP 3X3 -
CHIN UP BAR

CABLE MACHINE
TRISET INVERTED ROW 3X6 -
WIDE BAR

WALL MOVING BUG 3X1 MAT -

STANDARD BARBELL
INCLINE BENCH PRESS 5 X 10 20-35
INCLINE BENCH

CABLE MACHINE
CABLE UPRIGHT ROW 3 X 12 15-20
SHORT BAR
SUPERSET

SQUEEZE PRESS 3 X 12 PLATE 5-10


WEEK 9-12 CHEST + BACK

DUMBBELLS
INCLINE REVERSE FLY 3 X 12 3-6
INCLINE BENCH
SUPERSET
3 X 10
CARDRIVER EACH SIDE PLATE 5-10

BENT OVERROW 3 X 12 DUMBBELLS 8-20


SUPERSET
SINGLE HAND LAT PULLDOWN 3 X 10 CABLE MACHINE
EACH SIDE 10-18
WIDE BAR

COOL DOWN + STATIC STRETCH

144
9- 2
1
WEEK CHEST +
PROGRESSIVE OVERLOAD BACK
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

ECCENTRIC
CHIN-UP

INVERTED ROW

WALL MOVING
BUG
WEEK 9-12 PROGRESSIVE OVERLOAD

INCLINE BENCH
PRESS

BENT OVERROW

SQUEEZE PRESS

INCLINE
REVERSE FLY

CARDRIVERS

DUMBBELL BENT
OVERROW

SINGLE HAND LAT


PULLDOWN

145
ECCENTRIC CHIN-UP

THE SET UP
- Use a box to hoist yourself up onto the bar
- Or j ump up and grab the bar with both hands shoulder width apart
- The palms of the hands should be facing away from you
- Hang with fully extended arms
- You can have a bend at the knee or straight legs (you choose)
PROPERPERFORMANCE
- Engage your core, upper back and shoulder muscles
- Then slowly pull your bodyweight upwards until the chin is above the
bar
- Squeeze the upper back and shoulder muscles when at the top of the
motion and hold for 1-2 seconds
- With equal speed lower your bodyweight back to the starting
position- ensure that the arms are fully extended
CHEST + BACK

- Try to lower yourself as slowly as possible - it should take between


4-5 seconds
COACHING CUES
- Use a full range of motion as this recruits more muscles fibres
- Keep the motion smooth and slow as this places less stress on the
j oints
- Engaging the upper back and shoulder (primary) muscles will help with
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INVERTED ROW

THE SET UP
- Place a weighted barbell in a rack about waist height
- Grab the bar tightly with an overhead grip and you should be lying
under the bar
- Arms should be slightly wider than shoulder width and fully extended
- The whole body should be straight with the heels in contact with the
floor
- The head should be in a neutral position
PROPERPERFORMANCE
- Begin the row by flexing the elbows and moving your chest towards
the barbell
- Bring your shoulder blades together as you bring your chest towards
the barbell
- Squeeze your back muscles
- At the top of the motion hold for 1-2 seconds
- Under control lower your bodyweight back to the starting position
COACHING CUES
CHEST + BACK

- Don?t let your hips drop and keep your lower back neutral by
engaging your core
- Pull your bodyweight towards the bar by aiming for the middle of
your chest
- Don?t let your elbows to move outwards
- To make the row easier, bend your legs and move them closer to
your butt

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WALL MOVING BUG

THE SET UP
- Lay flat on your back, with your spine in a neutral position and core
braced
- Tuck your chin in and use your arms to lightly push into the wall
- Your wrists should be pointing upwards with a slight bend at the
elbows
- Keep your core tight and lower back against the floor
PROPERPERFORMANCE
- Bring both legs towards the chest, the knees should at a 90 degree
angle whilst your toes are facing the ceiling
- Keep one leg in a static position, and engage the hips and move the
other leg so that the heel touches the floor
- Then move the active leg backwards towards the starting position
- Keep the bend on both knees at 90 degrees throughout the whole
motion.
COACHING CUES
- When you build up core stability try to increase extension at the legs
- Your pelvis should remain in a neutral position throughout the whole
motion
- Only one part of the hips should move at a time
CHEST + BACK

- The further the leg is from your hip, the more difficult the movement

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INCLINE BENCH PRESS

THE SET UP
- Lay flat on an incline bench, with feet flat on the ground and toes
pointing forwards
- Grab the bar tight with an overhand grip, with hands slightly wider
than shoulder width apart
- Lift the bar from the rack and hold it above your chest with arms fully
extended
- Engage your core muscle, keep your hips, shoulders and neck in a
neutral position
PROPERPERFORMANCE
- Under control move the bar in straight line towards your chest
- Keep your elbows tucked into your body so that your upper arms
creates a 45 degree angle with your body
- Squeeze your chest muscles
- Hold for 1-2 seconds and then concentrate on using your chest
muscles to lift the bar back to the starting position
COACHING CUES
- Keep your feet flat on the floor
- Engage your core to protect your back
- Your hips, upper back and neck should be in contact with the bench
at all times
- Lower the bar under control towards the chest and the bar should not
touch the chest
BOOTY

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CABLE UPRIGHT ROW

THE SET UP
- Attached a straight bar to a low pulley on the cable machine
- Stand up tall, neck, shoulder, hips and back in a neutral position
- Grab the bar using a pronated grip (palms facing down)
- Hands should be shoulder width apart
- Arms extended with a slight bend at the elbow
PROPERPERFORMANCE
- Use the side of the shoulders to lift the bar up to nipple height
- Keep the bar close to the line of the body
- The elbows should drive the bar and finish in a high/slightly outwards
position
- Engage the back muscles and hold for 1-2 seconds
- Reverse the movement back to the starting position
COACHING CUES
CHEST + BACK

- Keep the upper torso static throughout the whole motion


- The elbows should drive the motion and finish higher than the
forearms
- Looking forwards will keep your neck in a neutral position
- Try to rip the bar outwards when lifting it- use the side of the
shoulders (like you're trying to break a stick in half)

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SQUEEZE PRESS

THE SET UP
- Stand up tall and with flat hands hold a plate at chest level
- The neck, shoulders, back and hips should be in line and in a neutral
position
- Have a slight bend at the knees
- Engage the core to protect the lower back
PROPERPERFORMANCE
- Maintain a high pressure on the plate, move the hands away from your
chest
- Keep the elbows level and move the plate in a straight line
- When the arms are fully extended squeeze the plate as hard as you
can for 1-3 seconds
- Then slowly return the plate back to the starting position
COACHING CUES
CHEST + BACK

- Never allow the shoulders to round off


- Ensure that the chest muscles do the maj ority of the work
- Keep your neck in a neutral position throughout by looking forwards

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INCLINE REVERSE FLY

THE SET UP
- Adj ust the bench to an angle of 30-40 degrees
- Grab two dumbbells and place the chest on the bench
- Plant the feet on the floor either side of the bench for stability
- The shoulders should be level with the top of the bench
- The arms should be hanging, relaxed and holding the dumbbells with
palms facing each other
PROPERPERFORMANCE
- Movement occurs only at the shoulders, lift the arms in an arc shaped
motion out to the sides
- The arms should be parallel with the ground and have a light bend at
the elbow
- Retract the shoulder blade together at the top of the motion
- Hold for 1-2 seconds
- Under control slowly lower the dumbbells back to the starting
position
CHEST + BACK

COACHING CUES
- Don?t allow the dumbbells to hang at the bottom part of the motion
- Only move the dumbbells through the shoulders, the rest of the
body should remain static

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CARDRIVERS

THE SET UP
- Stand up tall and hold a plate at chest level with palms facing each
other
- The neck, shoulders, back and hips should be in line and in a neutral
position
- Have a slight bend at the knees
- Engage the core to protect the lower back
PROPERPERFORMANCE
- Maintain a high pressure on the plate, move the hands away from your
chest
- Keep the elbows level and move the plate in a straight line
- When the arms are fully extended squeeze the plate
- Slowly turn the plate like a steering wheel and keep your shoulders
level
- When you really start to feel the burn; slowly return the plate back to
the starting position
CHEST + BACK

COACHING CUES
- Never allow the shoulders to round off
- Ensure that the chest muscles and core do the maj ority of the work
- Don?t turn the plate too much, as this puts unnecessary pressure on
your j oints and can disengage the core muscles
- Keep your neck in a neutral position throughout by looking forwards

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DUMBBELL BENT OVERROW

THE SET UP
- Grab two dumbbells tightly with the palms facing inwards
- Bend your knees slightly to take some stress out of the lower back
- Bend over at the waist until the upper body is parallel with the floor or
slightly higher
- Let the dumbbells hang straight down with relaxed arms
- Allow your shoulders to hang down relaxed, yet keep your back
straight
- Keep your head slightly up and looking forward- this will help to keep
the correct position
PROPERPERFORMANCE
- Lift the shoulders by squeezing your blades together, then your
elbows straight out to the side
- The upper arms should be parallel to the floor forming a straight line
from elbow to elbow
- Your arms should form a wide upside down ?u?
- Continue to lift (not swing) your elbows so they can go higher
CHEST + BACK

COACHING CUES
- The upper torso should be horizontal throughout the whole exercise
- Keep your knees bent to help with a straight lower back
- Keep a straight neutral back throughout the lift
- Keep your wrists straight for better control of the dumbbells

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SINGLE HAND LAT PULLDOWN

THE SET UP
- Attach a D- Handle onto a cable with the desired weight
- Sit down on the machine and place the foam pad over your knees
- Grab the bar tightly with a neutral grip (wrists facing inwards)
- The hands should be wider than shoulder width apart
- Arm fully extended
- Sit up tall with a proud chest
- Feet flat on the floor
PROPERPERFORMANCE
- With the active arm, lean back slightly and look forwards
- Drop your shoulders, retract your shoulder blades and pull the handle
to your upper chest
- Hold for 1-2 seconds
- Concentrate on the lats and the elbow pulling the weight backwards
and downwards
- Under control return the weight back to the starting position
COACHING CUES
CHEST + BACK

- Avoid a j erky movement because this will initiate the lower back and
bicep to produce the movement
- Leaning back slightly will engage the lats
- If you want to engage the deltoid muscles flare the elbows out to the
sides

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9- 2
1
WEEK THURSDAY
STRENGTH
WARM UP + DYNAMIC STRETCH
SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)

WARM UP BARBELL SQUAT 2 X 10 BARBELL 20-30


SQUAT RACK

STANDARD BARBELL SQUAT 5 X5 BARBELL 40-60


SQUAT RACK

WARM UP CONVENTIONAL DEADLIFT 2 X 10 BARBELL 20-30

STANDARD CONVENTIONAL DEADLIFT 3X5 BARBELL 40-60

CRAB WALK 2 X 40 RESISTANCE BAND -


STEPS

GLUTE 2 X 15
ACTIVATION DONKEY KICK EACH LEG
RESISTANCE BAND -

FROGGIES 2 X 40 MAT -
WEEK 9-12 STRENGTH

BARBELL
WARM UP HIP THRUST 2 X 10 50-60
PAD
BENCH
BARBELL
STANDARD HIP THRUST 5 X5 PAD 70-100
BENCH

COOL DOWN + STATIC STRETCH

156
9- 2
1
WEEK PROGRESSIVE OVERLOAD
STRENGTH
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

BARBELL SQUAT

HIP THRUST

CONVENTIONAL
DEADLIFT
WEEK 9-12 PROGRESSIVE OVERLOAD

157
BARBELL BACK SQUAT

THE SET UP
- Place your hands on the barbell, a little wider than shoulder width
apart
- Grip the bar tightly, with your palms facing upwards
- Step under the barbell and place it behind your head, high up on your
shoulders
- Keep the shoulders pulled back and elbows pointing downwards
- Contract your abdominal and back muscles
- Your stance should be hip-width apart with the toes pointing out
slightly
PROPERPERFORMANCE
- Start to slowly descend to where your thighs are parallel to the floor
- Your knees will move slightly forward yet remain in line over your
feet
- Hinge your hips backwards
- Slowly return to the starting position
STRENGTH

COACHING CUES
- Do not lock out your knees when you straighten
- Keep a constant tension on your thighs throughout the entire squat
- Your knees should never pass your toe line
- Keep your chest outwards (proud), look forwards and your neck
should remain in a neutral position
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CONVENTIONAL DEADLIFT

THE SET UP
- Walk to the barbell, stand with the mid-section of your foot under
bar
- Your stance should be hip-width apart
- Grab the bar tightly, hands about shoulder width apart
- Your arms should be straight and inside your knees
- Bend the knees and your shins should nearly touch the bar
- Straighten your back by lifting your chest
PROPERPERFORMANCE
- Stand up with the weight and keep the barbell in contact with your
shins
- Lock your hips and knees together
- Lower the weight to the ground by moving your hips backwards and
keeping your legs straight
- Once the bar is past the level of your knees, bend your legs more and
lower the weight to the ground.
COACHING CUES
- On the grip make sure that you wrap your thumbs around the bar
STRENGTH

- Don?t allow the barbell to move away from your body


- The barbell should follow the line of your shins
- Keep your knees soft and ensure that your hips are the prime movers
- When you hinge your hips, make sure that heels don?t pop up off the
floor
- Your lower back should have a natural curve, as this prevents excess
force being placed on it
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CRAB WALKS

THE SET UP
- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Cup your hand at chest height, to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
COACHING CUES
STRENGTH

- When performing the exercise ensure that your inner foot doesn?t
spring in, as this will decrease the tension on the band
- Keep your steps even and don?t step too far in either direction
- Take 20 steps to the side and another 20 steps back

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DONKEY KICK

THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the top of the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 2-3
seconds
- Land in a controlled manner and go back to start position
- Repeat on the other side once all reps are complete
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- I use the Sling Shot Medium Hip Circle as the resistance band
STRENGTH

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FROGGIES

THE SET UP
- Start in the glute bridge position
- Flatten out the lower back as you tighten the core
- Bring your arms out to the side to help keep balance
- Tuck your neck into your chest
PROPERPERFORMANCE
- Dig your elbows in the floor and make fists with your hands
- Place the soles of the feet together and move them towards your
butt
- Increase the flexion at your knees
- The hips should be abducted and externally rotated
- Bridge in the air whilst maintaining your body position
COACHING CUES
- Maintain flexion at the knees, abduction and external rotation at the
hips when executing froggies- as this fully activates your glutes
- Lower your lower back and engage your core, also helps with full
activation of the glutes
STRENGTH

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BARBELL HIP THRUST

THE SET UP
- Sit on the ground with a bench directly behind you (the bench should
be locked into the floor or in front of a wall otherwise it will move)
- Lean back onto the bench so that the back of your shoulders are in
contact
- Use a padded barbell with Olympic size, large diameter plates and roll
the bar over your thighs
- The barbell should be positioned right above your pubic bone
- Your feet should be shoulder width apart with the knees at 90
degrees
- Tuck your chin to increase glute activation
- Depending on your height, the bench should be between 12"-14".
PROPERPERFORMANCE
- Push both feet into the ground and drive your hips through their full
range of motion by using your glutes
- Keep the barbell positioned right above your pubic bone throughout
the whole motion
- Squeeze your glutes
- Hold at the top of the motion and then lower your hips back to the
starting position
COACHING CUES
STRENGTH

- Don?t let your toes pop up and always push through your heels
- Don?t allow your knees to rotate inwards
- Keep your ribs and shoulders down
- Use a smooth technique and this will keep the barbell in place
- Your shins should be vertical when at the top of the motion
- Use a resistance band and push your knees against it to maintain
activation of the glutes
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9- 2
1
WEEK FRIDAY
ARMS + ABS
WARM UP + DYNAMIC STRETCH
SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)

PLATE SHOULDERPRESS 3 X 10 PLATE 10

TRISET FRONT RAISE 3 X 10 PLATE 10

DUMBBELLS
PRESS + BRIDGE 3 X 12 5-10
MAT

ZOTTOMAN CURL 3 X 10 BARBELL 5-10


SUPERSET

LYING SKULL CRUSHER 3 X 10 DUMBBELLS 10-15


BENCH

3 X 10 CABLE MACHINE
STANDING PALLOF PRESS 12-18
EACH SIDE HANDLE

TRISET LYING LEG RAISE 3 X 15 MAT -


WEEK 9-12 ARMS + ABS

3 X 30
SIDE TOE TAPS EACH SIDE MAT -

PLATE LOADED SQUAT 3 X 10 PLATE 2.5-5


SUPERSET
3 X 20
AB BIKES EACH SIDE MAT -

COOL DOWN + STATIC STRETCH

164
9- 2
1
WEEK PROGRESSIVE OVERLOAD
ARMS +
ABS
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS


EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

PLATE SHOULDER
PRESS

FRONT RAISE

PRESS + BRIDGE
WEEK 9-12 PROGRESSIVE OVERLOAD

ZOTTOMAN CURL

LYING SKULL
CRUSHER

PALLOF PRESS

LYING LEG RAISE

SIDE TOE TAPS

SIDE PLANK

ISOMETRIC
CHIN-UPS

AB BIKES

165
PLATE SHOULDERPRESS

THE SET UP
- Stand up tall, with feet shoulder width apart
- Grab a plate tightly with palms facing each other
- The position of the hands should be at 3 and 9 o?clock on the plate
- Arms should be extended with a slight bend at the elbows
- Hold the plate about waist height
- The shoulders, back and hips should be in line and in a neutral position
- Have a slight bend at the knees and feet facing forwards
- Look forwards and keep the neck in a neutral position
PROPERPERFORMANCE
- Lift the plate so that it is level with the line of the neck
- The elbows should be at 90 degrees, with the wrists under the plate
- Extend the arms and lift the plate in a straight line above the head
- Squeeze the core and shoulder muscles, hold for 1-2 seconds
- Under control lower the plate back to the starting position
COACHING CUES
- Use both the core and the deltoids to drive the plate upwards
ARMS + ABS

- Don?t rely on the legs to lift the plate


- Keep the upper torso static throughout the whole motion
- Concentrate on good elbow positioning throughout the whole
exercise

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PLATE FRONT RAISE

THE SET UP
- Stand up tall, with feet shoulder width apart
- Grab a plate tightly with palms facing each other
- The position of the hands should be at 3 and 9 o?clock on the plate
- Arms should be extended with a slight bend at the elbows
- Hold the plate about 5-6 inches above the waist
- The shoulders, back and hips should be in line and in a neutral position
- Have a slight bend at the knees and feet facing forwards
- Look forwards and keep the neck in a neutral position
PROPERPERFORMANCE
- Under control, slowly lift the plate until the forearms are parallel with
the floor
- Engage the core muscles and front deltoid muscles
- Hold for 2-3 seconds
- Slowly lower the plate back to the starting position
COACHING CUES
- Don?t allow the plate to make contact with the body
ARMS + ABS

- Use the core and the deltoids to drive plate upwards, be strict with
the technique
- Keep the back straight and don?t swing the plate to assist with the
motion

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PRESS + BRIDGE

THE SET UP
- Begin by laying on your back and bring your heels as close to the
butt as you can
- Have a soft bend in your knees
- Flatten out the lower back as you tighten the core and keep the
shoulders in contact with the floor
- Grab 2 dumbbells with an overhand grip, bend the elbows to around
90 degrees
- The dumbbells should be at chest height and hands shoulder width
apart
PROPERPERFORMANCE
- Begin to push up through the hips, flexing the glutes as you do,
maintaining a lower flat back
- Push up as high as you can, you should only feel this working the
glutes
- Use your shoulders as a balance
- At the same time push the dumbbells out straight by extending the
elbows
- The dumbbells should follow the line of the shoulders
- At the top of the motion squeeze your chest and glute muscles
ARMS + ABS

- Lower the back down to the floor whilst returning the dumbbells
back to the starting position
COACHING CUES
- Engage your core throughout the whole exercise
- Look upwards to keep the neck in a neutral position
- Don?t let your elbows flare out
168 - Keep your feet flat on the floor

# BODYBYMG
ZOTTOMAN CURL

THE SET UP
- Grab 2 dumbbells using a supinated grip (palms facing upwards)
- Tuck in the elbows, straighten the back and extend the arms
- Have a slight bend at the elbows
- The dumbbells should not be in contact with the body
- Keep the neck, shoulders and back in a neutral position
- Look forwards as this keeps the head in a neutral position
PROPERPERFORMANCE
- Keep the upper torso static and slowly curl the dumbbells upwards
towards the chest
- Curl the dumbbells through the full range of motion- then pause
- Once at the top of the movement, slowly rotate the forearms to a
pronated grip (palms facing down)
- Slowly under control return the dumbbells back to the starting
position
COACHING CUES
- Don?t allow the elbows to shift behind the body
- Keep the shoulder in a neutral position throughout the whole motion
- Rotate the forearms slowly- being overzealous may lead to inj uries
- Keep a slight bend in the elbows throughout the whole motion will
ARMS + ABS

further engage the bicep muscles

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LYING SKULL CRUSHER

THE SET UP
- Grab a barbell using both hands and an pronated grip
- Lie down, back flat on a bench with feet resting flat on the floor
- Lift the barbell over the head (palms facing the ceiling)
PROPERPERFORMANCE
- Keep the upper arms parallel to each other
- Place your hands on the barbell closer than shoulder width apart
- Lower the barbell to the top of your forehead until the forearms are
90 degrees with the biceps
- Squeeze the triceps for 1-2 seconds
- Use the triceps to slowly move the barbell back to the starting
position
COACHING CUES
- The forearms should move and the upper arms should remain static
when moving the barbell
- Don?t allow the head off the bench
- Using a slow/controlled when lowering the barbell can help with a
better recruitment of the triceps muscles
ARMS + ABS

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STANDING PALLOF PRESS

THE SET UP
- Stand up tall and parallel to the cable machine
- The feet are hip width apart and toes pointing forwards
- The shoulders should be slightly pushed back and down
- Grab the handle of the machine with both hands (palms facing in),
move to chest height
- The hands should start at the centre of the chest
- Position yourself a couple of feet away from the machine to add
tension
- Engage the core to protect the lower back
- Look forwards and keep the neck in a neutral position
PROPERPERFORMANCE
- Drive the handle straight out and fully extend the arms
- Hold for 3-4 seconds
- In a straight line return the handle back to the starting position
- Repeat on the other side
COACHING CUES
- Don?t lean backwards or forwards- squeezing the core muscles
ARMS + ABS

should prevent this from happening


- Always keep the arms fully extended when pushing the handle out
- Don?t start off with too much weight
- Keep the core and glutes engaged throughout the whole motion

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LYING LEG RAISE

THE SET UP
- Lay flat on your back on the floor
- The legs should be fully extended and about 3-4 inches off the floor
- Hands underneath the lower back for support
- The neck, shoulders and hips should be in line
- Look up towards the ceiling
PROPERPERFORMANCE
- Keep the leg extended, flex through the hips and drive the legs in an
arc like motion
- The legs should be slightly above parallel with the floor
- Squeeze the core muscles and hold for 1-2 seconds
- Under control slowly lower the legs back to the starting position
- Lower slowly to the count of 4
COACHING CUES
- Keep the upper torso static throughout the whole motion
- Engage the core muscles to protect the lower back and to keep the
back straight
- Never place the hands under the neck; as this places excess stress on
the neck j oint
ARMS + ABS

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SIDE TOE TAPS

THE SET UP - WRONG WORDING


- Lay flat on your back on the floor
- The legs should be flexed with your heels near your butt
- Hands by the side of the body for stability
- The neck, shoulders and hips should be in line and in a neutral position
- Look up towards your knees
PROPERPERFORMANCE
- Keep your shoulders and upper back off the ground
- Tap one heel with the same side arm and move to the next side,
going swiftly between the two
COACHING CUES
- Keep your lower back on the floor
- Engage the core muscles to protect the lower back and to keep the
back straight
- Try to keep you upper back as far off the floor as possible
- Keep the movement smooth and don?t allow the hips to rock
ARMS + ABS

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PLATE LOADED SQUAT

THE SET UP
- Tall up stand, with feet shoulder width apart
- The toes should be facing forwards
- Arm extended out in front of the body holding a plate
- The neck, shoulders, hips and knees are all in a neutral position
- Look forwards, chest proud and keep the chin up
PROPERPERFORMANCE
- Hinge the hips and bend the knees
- Keep the back straight and knees point in the same direction as the
feet
- Slowly descend until the thighs are parallel with the floor
- Squeeze the quads and hold for 3 seconds
- Extend the hips and knees, move back to the starting position.
COACHING CUES
- Keep the head facing forwards, back straight and the chest out proud
- Keep the feet flat, with an even weight distribution throughout the
ARMS + ABS

whole motion
- Keep the knees in the same direction as the feet
- Position the arms slightly forwards as this allow the upper torso to be
more erect.
- Engage the core to protect the lower back

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AB BIKES

THE SET UP
- Lay flat on the floor
- Press the lower back into the ground
- Lightly place the fingers behind your head with elbows at 45 degrees
- Bring the knees up towards the chest, the lower leg should be parallel
with the floor
- The neck, shoulders and hips should be in line and in a neutral position
- Look up towards the ceiling
PROPERPERFORMANCE
- Go through the action of pedalling a bicycle in a forwards motion
- Kick with one leg and bring the knee inwards of the opposite leg
- Bring the right elbow to left knee and vice versa
- Keep the movement flowing smoothly
- Keep the legs raised off the floor throughout the exercise
COACHING CUES
- Keep the back in contact with the floor throughout the whole motion
of the exercise
- Don?t put the hands at the back of the neck, as this can put additional
stress on the spine and neck
ARMS + ABS

- You will need to slightly raise the neck off the floor to make the
exercise easier

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BOD Y B Y M
GLUTE PUMPERS
G

BENCH+ BAND

176
mper
te pu
glu RESISTANCE BAND I
warm up + dynamic stretch
RESISTANCE BAND TYPE EXERCISE REPS

SKLZ RED MINI BAND MONSTERWALKS 40 STEPS

SKLZ RED MINI BAND WALL SIT 60 SECONDS

SLING SHOT HIP CIRCLE SINGLE LEG LYING LIFT 20 EACH LEG

ANKLE WEIGHTS BIRD DOG 15 EACH SIDE


(OPTIONAL)

SLING SHOT HIP CIRCLE GLUTE BRIDGE 20


GLUTE PUMPERRESISTANCE BAND I

SKLZ BLACK MINI BAND SQUATS 20

SKLZ YELLOW MINI QUADRUPED STRAIGHT


BAND LEG LIFT 15 EACH LEG

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 1minute in between each round.

177
MONSTERWALKS

THE SET UP
- Place the resistance band around both of your legs
- Stance should be around shoulder width apart
- Feet should be flat on the floor
- Have a slight bend at the knees
- Stand up tall, engage your core
- Keep the arms in a relaxed neutral position and out in front of your
chest
PROPERPERFORMANCE
GLUTE PUMPERRESISTANCE BAND I

- Step out forwards and out to the side with one foot.
- Then step forwards and out to the side with the other foot
- Keep your steps as wide as possible when moving forwards, as this
will create the monster walk
- Take 20 steps forwards and 20 steps backwards
COACHING CUES
- To make the exercise harder place the resistance band further down
your legs
- Keep your hips stable when you walk and don?t waddle
- Look upwards and keep your neck in a neutral position
- If possible try to keep the heel of the front foot in line with the toes
of the back foot
- Always keep the tension of the resistance band even throughout the

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WALL SIT

THE SET UP
- Place a resistance band j ust above both knees
- Go into a wall squat position
- The back should be straight and pressed into the wall
- The elbows are bent and the hands are clasped in front of the chest
- Plant both feet flat on the floor, shoulder width apart and toes
pointing forwards
- Have an even distribution of bodyweight through the feet
- Slightly push the knees outwards to sustain an even load on the band
GLUTE PUMPERRESISTANCE BAND I

- Both the thighs and the arm should be parallel to the floor
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Hold the wall sit position for 1minute or as long as you can
COACHING CUES
- Zone out and breathe through the wall sit
- Keep the tension on the band even throughout the whole motion
- Engage the core to protect the lower back
- Engage the glutes to keep the pelvis in a neutral position

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SINGLE LYING LEG LIFT

THE SET UP
- Place the resistance band around the calf muscles
- Start by lying on your side on the floor
- The resistance band should be wrapped around the calf muscles
- Support the head with the arm (elbow 45 degrees) and use the arm as
a counterbalance
- Extend both legs, with one leg resting on top of the other (ankles in
contact)
- Keep the body straight by engaging the core
PROPERPERFORMANCE
- Move one leg upwards and keep the other leg grounded on the floor
GLUTE PUMPERRESISTANCE BAND I

- The sideways movement should be through the hips and there


should be some resistance from the band
- Squeeze the glutes and hold for 1-2 seconds
- Under control return the leg back to the starting position
- Alternate legs
COACHING CUES
- Keep the hip points level when you move the legs, this is achieved by
engaging the glutes
- Ensure the motion is smooth and not j erky, as this keeps the motion
of the legs straight

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THE BIRD DOG

THE SET UP
- Start on all fours with your legs hip width apart
- Arms shoulder width apart with the hands flat on the floor
- Keep your shoulder above your wrists
- The bodyweight should be supported on both hands and the knees
- Look down at the floor to keep the neck in a neutral position
- Squeeze the belly button towards the spine
- The shoulder and hips should in a line
PROPERPERFORMANCE
- Lift and extend an arm outwards until it is parallel with your shoulder
- Simultaneously extend the leg (opposite side as the lifted arm) and
GLUTE PUMPERRESISTANCE BAND I

raise it up to hip height


- Squeeze the glutes and hold for 1-2 seconds
- Lower both limbs and return back to the starting position
- Alternate sides
COACHING CUES
- Keep the upper torso static through the whole motion
- Engage the glutes and not the lower back muscles when lifting the
legs
- Keep the back straight and don?t allow it to dip
- Add ankle weights to challenge yourself

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GLUTE BRIDGE

THE SET UP
- Place a resistance band j ust above both knees
- Begin by lying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten the core and bring your
arms out to the sides to help with balance and stability
PROPERPERFORMANCE
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heels of both supporting legs
- Push against the resistance band with your knees
GLUTE PUMPERRESISTANCE BAND I

- Fully extend your hips, at the top end of the motion squeeze your
glutes and hold for 1-2 seconds
- Lower your back downwards to the floor under control
COACHING CUES
- Keep the core engaged, drive your bodyweight upwards using your
glutes
- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heels, you should be
able to lift your toes off the floor
- The resistance band on your knees will stop your knee from moving
outwards- this further isolates your glutes
- Keep an even tension on the resistance band throughout the whole

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SQUATS

THE SET UP
- Tall up stand, with feet shoulder width apart
- Place a resistance band above your knees
- The toes should be facing forwards
- Arm in front of the body with your hands clasped together
- The neck, shoulders, hips and knees are all in a neutral position
- Look forwards, chest proud and keep the chin up
PROPERPERFORMANCE
GLUTE PUMPERRESISTANCE BAND I

- Hinge the hips and bend the knees


- Keep the back straight and knees point in the same direction as the
feet
- Slowly descend until the thighs are parallel with the floor
- Squeeze the quads and hold for 3 seconds
- Push your knees out and let your toes go over your knees
- Extend the hips and knees, move back to the starting position
COACHING CUES
- Keep the head facing forwards, back straight and the chest out proud
- Keep the feet flat, with an even weight distribution throughout the
whole motion
- Keep the knees in the same direction as the feet
- Position the arms slightly forwards as this allow the upper torso to be
more erect.
- Engage the core to protect the lower back

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QUADRUPED STRAIGHT LEG
LIFTS

THE SET UP
- Place a resistance band around the foot (supporting) and ankle (active)
- Begin on all fours, keeping your shoulders over the wrists and knees
directly underneath your hips
- Keep the spine long and in a neutral position
- The feet should be flexed
PROPERPERFORMANCE
- Straighten the leg with the band around the ankle behind you
GLUTE PUMPERRESISTANCE BAND I

- Keep the foot flexed and lift the leg upwards until it is parallel with
the floor
- Ensure that the other leg remains on the floor (band around the foot)
- Squeeze the glutes and hold for 1-2 seconds
- Under control lower the leg back down to the starting position
- Alternate the legs when ready
COACHING CUES
- Maintain a slow and controlled motion throughout the whole exercise
- Don?t let your body move sideways when lifting your hips
- Engage your core as this keeps all of the body in line
- Keep the hips even and don?t lower one side of your hips to get your
leg parallel with the floor.
- Keep the arms straight throughout the whole exercise

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mper
te pu
glu RESISTANCE BAND II
warm up + dynamic stretch
RESISTANCE BAND TYPE EXERCISE REPS

SKLZ BLACK MINI BAND CRAB WALKS 40 STEPS

SKLZ BLACK MINI BAND PULSE SQUAT 15

STANDING KICKBACK +
SKLZ BLACK MINI BAND ABDUCTION 20 + 20 EACH LEG

SLING SHOT HIP CIRCLE DONKEY KICK 15 EACH LEG


GLUTE PUMPERRESISTANCE BAND II

SLING SHOT HIP CIRCLE SINGLE LEG GLUTE 15 EACH LEG


BRIDGE

ANKLE WEIGHTS SIDE CLAM PLANK 15 EACH LEG


(OPTIONAL)

SKLZ RED MINI BAND WALL SIT ABDUCTION 20

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 1minute in between each round.

185
CRAB WALKS

THE SET UP
- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Cup your hand at chest height, to use as a counterbalance
PROPERPERFORMANCE
GLUTE PUMPERRESISTANCE BAND II

- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
COACHING CUES
- When performing the exercise ensure that your inner foot doesn?t
spring in, as this will decrease the tension on the band
- Keep your steps even and don?t step too far in either direction
- Perform 20 steps to one side and then take another 20 steps to the

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PULSE SQUAT

THE SET UP
- Tall up stand, with feet shoulder width apart
- Place resistance band j ust above the knees
- The toes should be facing forwards
- Arm extended out in front of the body (about upper chest height)
- The neck, shoulders, hips and knees are all in a neutral position
- Look forwards, chest proud and keep the chin up
PROPERPERFORMANCE
GLUTE PUMPERRESISTANCE BAND II

- Hinge the hips and bend the knees


- Keep the back straight and knees point in the same direction as the
feet
- Slowly descend until the thighs are parallel with the floor
- Squeeze the quads and hold for 1second perform 1pulse, up and
down
- Extend the hips and knees, move back to the starting position.
COACHING CUES
- Keep the head facing forwards, back straight and the chest out proud
- Keep the feet flat, with an even weight distribution throughout the
whole motion
- Keep the knees in the same direction as the feet
- Position the arms slightly forwards as this allow the upper torso to be
more erect.
- Engage the core to protect the lower back

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KICKBACK + ABDUCTION

THE SET UP
- Place a resistance band around the ankles
- Use a wall/pole for support
- Plant the feet flat on the floor at shoulder width apart and toes facing
forwards
- Have a slight bend at the knees
- Engage the core to straighten the back
- The shoulders, back and hips should be in line and in a neutral position
- Look forwards as keeps the neck in a neutral position
PROPERPERFORMANCE
GLUTE PUMPERRESISTANCE BAND II

- Use the hip muscles to drive one leg out to the side
- Keep the leg straight when moving it sideways
- At the top end of the the motion squeeze the glutes
- Bring the leg back to the starting position (20 reps)
- Use the hip muscles to kick the active leg backwards
- At the top end of the motion squeeze the glutes
- Bring the leg back to the starting position (20 reps)
- Repeat on the opposite leg
COACHING CUES
- Keep an even tension on the resistance band throughout the whole
motion
- If you're using a very strong resistance band, you don't need to
extend your leg far from your body
- On the side ways (abduction) kick out keep the ankle flexed and toes
pointed to engage the hamstrings

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DONKEY KICK

THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the top of the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 1-2
GLUTE PUMPERRESISTANCE BAND II

seconds
- Land in a controlled manner and go back to start position
- Repeat on the other side once all reps are complete
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- Keep your the foot of your active leg pointed outward to further
engage the glutes
- I use the Sling Shot Medium Hip Circle as the resistance band

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SINGLE LEG GLUTE BRIDGE

THE SET UP
- Place a resistance band j ust above both knees and ensure that it is
tight enough to keep your knees together
- Begin by laying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten the core and bring your
arms out to the sides to help with balance and stability
PROPERPERFORMANCE
- Keep your hips level, lift one leg off the floor and extend it out
straight
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
GLUTE PUMPERRESISTANCE BAND II

- Push your bodyweight through the heel of the supporting leg


- At the top end of the motion squeeze your glutes and hold for 1-2
seconds
- Under control lower your back downwards to the floor, keep the
lifted leg extended
- Switch legs and repeat on the opposite side
COACHING CUES
- Keep the core engaged, drive your body upwards using your glutes
- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heel, you should be
able to lift your toes off the floor
- The resistance band on your knees will stop your knee from moving
outwards- this further isolates your glutes
- Keep an even tension on the resistance band throughout the whole
exercise
- Only progress to this exercise when you can get your hips up high
190 without engaging your lower back muscles

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SIDE CLAM PLANK

THE STARTING POSITION


- Have your forearms resting on the ground with shoulder and arm in a
straight line
- Rest one hand on the hip to help with balancing the body
- Engage your core and keep your upper torso straight
- Ensure your hips are stacked with one side directly other the other
PROPERPERFORMANCE
- Bend your hips to 45 degrees and your knees to a 90 degree angle
- Your feet should be in line with your back
- Squeeze your heels together and under control lift your top knee
- Lower the top leg under control back to the starting position
GLUTE PUMPERRESISTANCE BAND II

- Switch legs once the side is complete


COACHING CUES
- Keep your hips stacked and body static whilst your knee moves
- Don?t rush this technique and always perform it under control
- Add ankle weights to further advance this exercise

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WALL SIT ABDUCTION

THE SET UP
- Place a resistance band j ust above both knees
- Go into a wall squat position
- The back should be straight and pressed into the wall
- The elbows are bent and the hands are clasped in front of the chest
- Plant both feet flat on the floor, shoulder width apart and toes
pointing forwards
- Have an even distribution of bodyweight through the feet
- Slightly push the knees outwards to sustain an even load on the band
GLUTE PUMPERRESISTANCE BAND II

- Both the thighs and the arm should be parallel to the floor
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Abduct you knees outwards, hold and push back in
COACHING CUES
- Zone out and breathe through the wall sit
- Keep the tension on the band even throughout the whole motion
- Engage the core to protect the lower back
- Engage the glutes to keep the pelvis in a neutral position

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mper
te pu
glu BENCH I
warm up + dynamic stretch
EQUIPMENT EXERCISE REPS

1X BENCH BENT LEG


ANKLE WEIGHTS 20
(OPTIONAL)
REVERSE HYPER

1X BENCH EXTENDED RANGE SIDE


ANKLE WEIGHTS 30 EACH LEG
(OPTIONAL)
LYING HIP ABDUCTION

1X BENCH EXTENDED RANGE FIRE


ANKLE WEIGHTS 25 EACH LEG
(OPTIONAL)
HYDRANT

1X BENCH FEET ELEVATED GLUTE 20


BRIDGE

1X BENCH FEET ELEVATED SINGLE 12 EACH LEG


LEG GLUTE BRIDGE

ANKLE WEIGHTS STRAIGHT LEG 15 EACH LEG


(OPTIONAL) KICKBACK
GLUTE PUMPERBENCH I

2X BENCH SINGLE LEG DOUBLE 12 EACH LEG


BENCH HIP THRUST

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 1minute in between each round.

193
BENT LEG REVERSE HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be in line with
close to your face
- Your legs should be apart forming an "A" shape with your toes turned
out slightly
PROPERPERFORMANCE
- Keep your knees bent and lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The upper part of the legs should be parallel with the ground and then
hold this position for 1-2 seconds
- Then under control lower your legs so that your knees are in close to
the floor
COACHING CUES
GLUTE PUMPERBENCH I

- Engaging core keeps your back straight and isolates your glutes
- Only lift your legs slightly higher than parallel from the ground; you
don?t feel want to feel your lower back muscles working
- Keep your head and neck in a neutral position by looking down at the
bench
- Add ankle weights to further advance this exercise

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EXTENDED RANGE SIDE
LYING HIP ABDUCTION

THE SET UP
- Lay flat on your side on a bench
- Your hips should be placed near the edge of the bench
- Your weight bearing arm should have a 90 degree bend at the
elbow, whilst supporting your upper body weight
- Engage your core to keep your spine straight, with the head in a
neutral position
- Your bottom leg should have a bend at the knees, your top leg
should have a stretch on it and draped over the bottom leg
- Your foot on the top leg should be turned slightly to face the floor
PROPERPERFORMANCE
- Raise the top leg from the below the bench line to as high as possible
- Keep the active leg straight and move from the hip and glutes
GLUTE PUMPERBENCH I

- Repeat with the opposite leg


COACHING CUES
- By turning the foot to face the floor (active leg), increases the hip
inwards rotation and glute activation
- Add ankle weights to further advance this exercise

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EXTENDED RANGE FIRE
HYDRANT

THE SET UP
- Place one knee and both hands onto a bench
- Your bodyweight should be spread evenly between your hands and
the knee on the bench
- The knees should be under your hips and the hands under the
shoulders
- Straighten your arms and look downwards to keep your neck in a
neutral position
- Engage your core to keep your back straight
PROPERPERFORMANCE
- Lift the leg (that isn?t on the bench) straight up to the side
- Squeeze your butt as you lift your leg upwards and outwards
- Lift your left (that isn?t on the bench) straight up to the side, whilst
GLUTE PUMPERBENCH I

keeping the rest of your body static


- The lifting knee should be at a 90 degree angle and the upper leg
parallel to the ground
- Squeeze your glutes
- Hold this position at the top of the hip?s motion for 1-2 seconds
- Lower the lifting knee under control back to the ground
COACHING CUES
- Keep the leg straight as you lift, don?t bend your elbows or lean away
to get a higher lift
- Don?t swing the leg upwards as you lift them to the sides
- Add ankle weights to further advance this exercise
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FEET ELEVATED GLUTE BRIDGE

THE SET UP
- Lay flat on the floor and place the heels on a bench
- The feet should be hip width apart and toes pointing upwards
- The shoulder and back in a neutral position
- Flex the hips and bend the knee to 90 degrees
- Engage the core to protect the lower back
- Have a 90 degree bend at the elbows (have a slight splay at both
elbows)
- Back of the upper arms in contact with the floor
- Look up towards the ceiling and keep the neck in a neutral position
PROPERPERFORMANCE
- Move the hips upwards and keep the knees at 90 degrees
- Transfer the bodyweight to the upper back and heels (have slight
flexion at the ankles)
- At the top end of the motion squeeze the glutes
- Hold for 1-2 seconds
- Under control lower the bodyweight back to the starting position
GLUTE PUMPERBENCH I

COACHING CUES
- Engage the glutes to keep the points of the hips level throughout the
whole motion
- Keep the motion smooth and not j erky
- The arms should remain in the same position throughout the whole
motion
- Keep the shoulders and the back of the head in contact with the floor
at all times
- Keep the core engaged throughout the whole exercise to protect the
lower back
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FEET ELEVATED SINGLE
LEG GLUTE BRIDGE

THE SET UP
- Lay flat on the floor and place the heels on a bench
- The feet should be hip width apart and toes pointing upwards
- The shoulder and back in a neutral position
- Flex the hips and bend the knee to 90 degrees
- Engage the core to protect the lower back
- Have a 90 degree bend at the elbows (have a slight splay at both
elbows)
- Back of the upper arms in contact with the floor
- Look up towards the ceiling and keep the neck in a neutral position
PROPERPERFORMANCE
- Move the hips upwards and lift one leg up and keep the knees at 90
degrees
- Transfer the bodyweight to the upper back and heels (have slight
flexion at he ankles)
- At the top end of the motion squeeze the glutes
GLUTE PUMPERBENCH I

- Hold for 1-2 seconds


- Under control lower the bodyweight back to the starting position
- Repeat on the other side once all reps are complete
COACHING CUES
- Engage the glutes to keep the points of the hips level throughout the
whole motion
- Keep the motion smooth and not j erky
- Keep the shoulders and the back of the head in contact with the floor
at all times
- Keep the core engaged throughout the whole exercise to protect the
lower back
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STRAIGHT LEG KICKBACK

THE SET UP
- Start on all fours with your legs hip width apart
- Arms shoulder width apart with the hands flat on the floor
- Keep your shoulder above your wrists
- The bodyweight should be supported on both hands and the toes
- The knees should have a 90 degree bend
- Look down at the floor to keep the neck in a neutral position
- The shoulder and hips should in a line
PROPERPERFORMANCE
- Use the hip muscles to kick the active leg backwards
- Bend the knee to extend the active leg straight
- The thigh of the active leg should be parallel with the floor
- Squeeze your glutes at the top part of the motion and hold for 2-3
seconds
- Under control return the active leg back to the starting position
- Alternate legs
GLUTE PUMPERBENCH I

COACHING CUES
- Keep a tight core throughout the exercise and do not allow the lower
back to dip
- Have a slight bend on the elbows
- Keep the upper torso static
- The movement should come from the hips and as this drives the knee
- Keep the active knee inside the line of the elbow
- Add ankle weights to further advance this exercise

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SINGLE LEG DOUBLE BENCH
HIP THRUST

THE SET UP
- Sit comfortably in between two benches
- Your shoulders/upper back should in contact with one bench
- Your toes/middle of the foot should be resting on the other bench
with your knees around 90 degrees
- Place your arms out straight on the bench and use these to stabilise
your upper body
- Your hips should be in a neutral position
- Keep your chin tucked in
PROPERPERFORMANCE
- Lift one foot off the bench and move the knee slightly towards the
chest (hold that leg position)
- Lift your butt off the ground, drive your hips upwards and squeeze
your glutes
GLUTE PUMPERBENCH I

- Your active leg?s thigh should be parallel with the floor


- Use your glutes to keep your lower back level and to prevent your
hips from rocking
- Activate the glutes to lower your butt under control back towards
the floor
- Repeat on the other side once all reps are complete
COACHING CUES
- Squeezing your glutes to protect your back from hyperextending
- Always lower your butt back to the ground in a controlled manner
- Never rock your hips and keep your upper body under control

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mper
te pu
glu BENCH II
warm up + dynamic stretch
EQUIPMENT EXERCISE REPS

1X BENCH
1X RESISTANCE BAND HIP THRUST 20

1X BENCH SINGLE LEG HIP THRUST 12 EACH LEG

2X BENCH DOUBLE BENCH HIP 20


THRUST

1X BENCH BULGARIAN SPLIT SQUAT 12 EACH LEG


DUMBBELLS (OPTIONAL)

1X BENCH STRAIGHT LEG REVERSE


ANKLE WEIGHTS 20
(OPTIONAL) HYPER

1X BENCH EXTENDED DONKEY


ANKLE WEIGHTS 30 EACH LEG
(OPTIONAL) KICK
GLUTE PUMPERBENCH II

ANKLE WEIGHTS SIDE BALANCE LEG LIFTS 15 EACH LEG


(OPTIONAL)

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 2 minutes in between each round.
201
HIP THRUST (ADD RESISTANCE BAND)

THE SET UP
- Sit on the ground with a bench directly behind you
- Add resistance band j ust above your knees (not shown)
- Lean back onto the bench so that the back of your shoulders are in
contact
- Your feet should be shoulder width apart with the knees at 90
degrees
- Your elbows should be in contact with the edge of the bench
PROPERPERFORMANCE
- Push both feet into the ground and drive your hips through their full
range of motion by using your glutes
- Squeeze your glutes
- Hold at the top of the motion for 1-3 seconds and then lower your
GLUTE PUMPERBENCH II

hips back to the starting position


COACHING CUES
- Don?t let your toes pop up and always push through your heels
- Don?t allow your knees to rotate inwards
- Keep your ribs and shoulders down
- Use a smooth technique and don?t use your elbows to drive up your
upper body upwards
- Don?t rock your hips and keep the upper body static
- Your shins should be vertical when at the top of the motion

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SINGLE LEG HIP THRUST

THE SET UP
- Sit on the ground with a bench directly behind you
- Lean back onto the bench so that the back of your shoulders are in
contact
- Your feet should be shoulder width apart with the knees at 90
degrees
- Your elbows should be in contact with the edge of the bench
PROPERPERFORMANCE
- Push one foot into the ground and drive your hips through their full
range of motion by using your glutes
- Squeeze your glutes and lift one leg up into the air
- Hold at the top of the motion for 1-3 seconds and then lower your
hips back to the starting position
- Switch legs when all reps are completed on one side
COACHING CUES
GLUTE PUMPERBENCH II

- Don?t let your toes pop up and always push through your heels
- Don?t allow your knees to rotate inwards
- Keep your ribs and shoulders down
- Use a smooth technique and don?t use your elbows to drive up your
upper body upwards
- Don?t rock your hips and keep the upper body static
- Your shins should be vertical when at the top of the motion

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DOUBLE BENCH HIP
THRUST

THE SET UP
- Sit comfortably in between benches
- Your shoulders/upper back should in contact with one bench
- Your heels should be resting on the other bench with your knees
around 90 degrees
- Place your arms out straight on the bench and use these to stabilise
your upper body
- Your hips should be in a neutral position
PROPERPERFORMANCE
- Lift your butt off the ground, drive your hips upwards and squeeze
your glutes
- Your thighs should be parallel with the floor
- Use your glutes to keep your lower back level and to prevent your
GLUTE PUMPERBENCH II

hips from rocking


- Activate your glutes to lower your butt under control back towards
the floor
COACHING CUES
- Keep your neck in a neutral position
- Squeezing your glutes will protect your back and stop it from
hyperextending

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BULGARIAN SPLIT SQUAT

THE SET UP
- Tall up stand with your feet hip-width apart
- Place your hands on your hips to stead yourself
PROPERPERFORMANCE
- Step back and place your rear foot onto a bench
- Keep your torso upright throughout the whole motion
- Lower your hips towards the ground, so that your rear knees bends
and moves towards the ground
- Hold for 2-3 seconds
- Then drive your bodyweight through your rear heel and return back
to the starting position
- Repeat on the other side once all reps are complete
COACHING CUES
GLUTE PUMPERBENCH II

- Do not bend your upper torso and keep your chest up


- Drop into the squat with your hips, as opposed to j erking the knee
forwards
- Do not let the knee of the grounded leg collapse inwards,
continuously push it outwards
- Can add dumbbells to advance this exercise

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STRAIGHT LEG REVERSE
HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be close to
your face
- Place your heels together and turn the toes out slightly
- Straighten your legs backwards
PROPERPERFORMANCE
- Lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The legs should be parallel with the ground and hold this position for
1-3 seconds
- Then under control lower your legs so that your toes are in contact
with the floor
GLUTE PUMPERBENCH II

COACHING CUES
- Engaging core keeps your back straight and isolates your glutes
- Keep your head and neck in a neutral position by looking down at the
bench
- Add ankle weights to further advance this exercise

206
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EXTENDED DONKEY KICK

THE SET UP
- Place one knee and both hands onto a bench
- Your bodyweight should be spread evenly between your hands and
the knee on the bench
- The knees should be under your hips and the hands under the
shoulders
- Straighten your arms and look downwards to keep your neck in a
neutral position
- Engage your core to keep your back straight
PROPERPERFORMANCE
- In one kicking motion, straighten the leg backwards so that it is
parallel with the ground
- Squeeze your glutes as you kick the leg backwards and hold for 1-2
seconds
- Under control lower the kicking leg, whilst your foot makes contact
with the floor
GLUTE PUMPERBENCH II

- Alternate legs
COACHING CUES
- Look down at the bench to keep your neck in a neutral position
- Keep your pelvis in a neutral and level position
- Keep your upper body static
- Add ankle weights to further advance this exercise

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SIDE BALANCE LEG LIFTS

THE SET UP
- Lay on one side of the body on the floor
- Lift the body away from the floor, by extending the supporting arm
and placing the supporting knee behind the body
- The supporting elbow should have a slight bend
- Supporting hand flat on the floor with fingers facing forward
- The other arm should be in contact with the hips and used for balance
- The upper body should be straight and parallel with the floor
- The supporting leg/knee supports the bodyweight
- The supporting knee should have a 90 degree bend with the foot
behind the body
- The active leg is straight with the outside of the foot in contact with
the floor
PROPERPERFORMANCE
- Use the hip muscles to lift the active leg upwards
- The active leg should be parallel with the ground
- At the top of the motion squeeze the glutes and core muscles
GLUTE PUMPERBENCH II

- Hold the position for 1-2 seconds


- Under control return the active leg back to the starting position
- Alternate legs
COACHING CUES
- Engage the core to prevent the back from dipping
- Keep the hip stacked evenly and the whole upper body static
throughout the whole motion
- Keep the whole motion smooth and not j erky- this will help with
balance
- Squeeze the glutes to support/ protect the hips
- Add ankle weights to further advance this exercise
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BODHIITYGUIDE
BY MG

209
IIT
H STAIRMASTER 30 MINUTES

WARM UP + DYNAMIC STRETCH

EXECUTION

Sprint - 30 seconds
Rest - 30 seconds
Side Steps (cross one foot in front of the other from side to side)
- 60 seconds on each leg
Sprint - 30 seconds
Rest - 30 seconds
Jump Squats (go slow) - 40 seconds
Rest - 30 seconds

Wide Lunge (skip two steps) - 60 seconds on each leg


Sprint - 30 seconds
Rest - 30 seconds

Reverse Climb (hold onto bars and go slow) - 90 seconds


Sprint - 30 seconds
Rest 30 seconds
HIIT STAIRMASTER

Glute Kickback - 1minute each side


Sprint-30 seconds
Rest for 1-2 minutes
Repeat another 2x

COOL DOWN + STATIC STRETCH


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HIIT 4 MINUTES
AIRBIKE
WARM UP + DYNAMIC STRETCH

PROGRAM

10 seconds on / 20 seconds off


Race: 10 seconds
Rest: 20 seconds
Race: 10 seconds
Rest: 20 seconds
etc for 4 minutes

EXECUTION

Tabata Style

10-seconds as hard as you can, followed by 20-second rest

Total of 8 rounds (4 minutes)

COOL DOWN + STATIC STRETCH


HIIT AIRBIKE

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IIT
HTREADMILL SPRINTS 15 MINUTES

WARM UP + DYNAMIC STRETCH

PROGRAM

30 seconds on / 30 seconds off


Sprint: 30 seconds
Rest: 30 seconds
Sprint: 30 seconds
Rest: 30 seconds
Sprint: 30 seconds
Rest: 30 seconds
etc for 15 minutes

EXECUTION

After using the treadmill for your 5 minute warm-up, gradually increase
the speed of the treadmill to a speed that is your full out, power sprint.
TREADMILL SPRINTS

You will be maintaining this speed for 30 seconds. It should be


somewhere between 13-16. Once the 30 seconds is up, grab the
handles of the treadmill tightly and swing either both your legs to one
side or j ump out, so that each leg is supported on the side of the
treadmill. Take a 30 second break and slow your breathing. Once the
time is up grab the handles tightly and swing your body back on.
Continue for 15 minutes.

COOL DOWN + STATIC STRETCH


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IIT
HINCLINE TREADMILL 40 MINUTES

WARM UP + DYNAMIC STRETCH

PROGRAM

12-15% incline walking with true walking pace

EXECUTION

After using the treadmill for your 1minute warm-up, gradually increase
the incline of the treadmill to the max incline, between 12-15%. If you are
struggling to keep up, reduce the speed, don't reduce the incline. Don't
hold onto the handles, this will counteract all your hard work.

Work for 30-40 minutes.

COOL DOWN + STATIC STRETCH


HIIT INCLINE TREADMILL

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BOSTR
DETCH
Y BGUIDE
Y MG

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dynamic stretches
UPPERBODY
Arm Circles
1. Stand with your feet shoulder width apart with your arms
hanging relaxed at your sides
2. Moving your arms upwards in a lateral direction make small
circles with your arms
3. Start making the circles slowly bigger and then change
direction

T Plank
1. Assume the plank position on the floor with your palms on the
ground, arms fully extended, keep your back straight and your
toes on the ground
2. Keeping your left arm firmly on the ground, turn your feet onto
their sides and on top of one another and extend your right arm
towards the sky. You should form a ?T?shape on the side
3. Bring your right arm back to the starting position and switch
sides

Back Stretch
DYNAMIC STRETCHES

1. Stand with your feet shoulder width apart


2. Using a swinging motion, move your arms up in front of you,
until your arms are above your head and then swing back down
3. Keep swinging to achieving a higher range of motion
4. Move back down again and repeat

215
dynamic stretches
LOWERBODY
Open The Gate
1. Stand with your feet shoulder width apart
2. Raise your right leg, flex your knee and turn it out to the side,
away from your body
3. Feel the stretch in your groin
4. Lower your leg, repeat and switch sides

Back/Forward Leg Swing


1. Stand with your feet shoulder width apart
2. Hold onto a wall or pole for support
3. Repeatedly swing your left leg in front of you then switch sides

Inchworm
1. Stand with your feet shoulder width apart and bend at the waist
lowering your hands until they touch the ground
2. Slowly inch your hands forward until you form a plank position
3. Drop your hips down and look up
4. Inch your hands slowly backwards until you are standing upright
DYNAMIC STRETCHES

Repeat for the specified number of reps

216
static stretches
UPPERBODY
Chest + Shoulder Stretch
1. Stand with your feet shoulder width apart and clasp your hands
behind your back
2. With your hands behind your back, squeeze your shoulder
blades together and push your chest out

Overhead Triceps Stretch


1. Stand with your feet shoulder width apart
2. Bring your left arm up and flex at the elbow
3. Reach towards your left arm with your right hand and slowly
push your left arm backwards
4. Repeat on the other side

Across The Body Shoulder Stretch


1. Stand with your feet shoulder width apart
2. Bring your left arm across your body
3. Flex your elbow around your left arm, pulling down so you feel
a stretch in your shoulder
4. Repeat on the opposite side
STATIC STRETCHES

Obliques + Lats Stretch


1. Stand with your feet shoulder width apart and your hands
clasped together over your head
2. Stretch your body to the left side, pausing for 20 seconds and
hold
3. Repeat on the opposite side

217
static stretches
LOWERBODY
Proposal Hip Flexor Stretch
1. Get down on your right knee and place your left foot down on
the floor in front of you
Keeping your back straight, rest your hand on your right knee
and push your hips forward as far as you can
2. You should feel a stretch in your right knee
3. Hold for 1minute and then switch legs

Proposal Quad Stretch


1. Get down on your right knee and place your left foot down on
the floor in front of you
2. Grab your right foot with your right arm and pull your foot
towards your back
Hold for 30 seconds and then switch legs

Hip Adductor Stretch


1. Stand in a wide, sumo stance
2. Keep your left leg straight and toes facing forward while
bending your right leg and turning your toes out to the side
STATIC STRETCHES

3. Form the squat position and rest your hands on your bent right
leg
4. Hold for 30 seconds and then switch legs

Lying Hamstring Stretch


1. Lie on your back with both legs flat on the ground
2. Raise your left leg toward the ceiling and clasp both hands j ust
below the back of your knee, stretching your leg upwards
3. Slowly straighten your knee until you feel a stretch in your thigh
4. Hold for 30 seconds then lower to the ground and switch legs
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W
here now?
If you've finished the 12 week guide congrats, you did it! But don't
think that you're done yet!

I have been doing variations of this 12 week guide for the past 6
months. There's always room for progression and you can move on
and make these exercises more challenging. Get creative and where
appropriate try:
- resistance bands
- changing sets + reps
- barbells instead of dumbbells and vice versa
- slowing down your eccentrics (lowering)
- pausing longer in the isometric (e.g bottom of a squat)
- increasing your load
- pyramid sets/ drops sets
- changing your grip
- incorporating more compound exercises into your strength
day
You do not need to "shock" your muscles into growing with a new
routine. Many people think that in order to achieve results, they
must change their program frequently. This is not the case. You
should only be changing your entire program if:

1. The workouts are starting to bore you


2. You are inj ured
3. Your goals change (strength VS hypertrophy)
WHAT NOW?

In order to give you good value for money, I made this guide a 12
week guide, but it's not necessary for you to change your routine
every 4 weeks. You could stay on the first 4 weeks for 12 weeks, I
actually encourage my clients to stick longer with their program as
form is so important to master first. There's no rush to move to the
next set, it will always be there waiting for you.

219 Good luck and I know you're going to smash it! - Madalin xxx
DISCLAIMER
The Body by MG guide is provided as is without any guarantees or
warranty. In association with the product, Madalin makes no
guarantees of any kind, either express or implied, including but not
limited to warranties of merchantability, fitness for a particular
purpose, of title, or of non-infringement of third party rights. Use of
this guide by a user is at the user?s risk.

Please consult your health care professional to determine if this


program is right for you.

Madalin Giorgetta is not responsible for any inj uries during the
commencement of this program.

This guide is not for resale, and may only be reproduced with direct
permission from the owner. Every PDF associated with this guide, is
licensed to a single user only.
DISCLAIMER

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