Julie Wing PT

Triple session for Caroline this week. Starting the week with upper, then lower and finishing with a circuit. Worked really hard well done! 💪🏋‍♀️

3 sets
10x 25kg Lat pull down



3 sets
10x 25kg Close grip lat oull down



3 sets
10x 40kg Diverging plate loaded lat pull down



3 sets
10x 18kg Wide grip seated row



3 sets
10x 10kg Kettlebell goblet squats



3 sets
10x 10kg Kettlebell elevated heel goblet squats



3 sets
10x 10kg Kettlebell RDLs



3 sets
10x 10kg Kettlebell Sumo squats



Bringing burpees back!

3 rounds
10x Burpees
10kg Sandbag walking lunges there & back
10x 10kg Plate overhead to floor



Worked needed to not rock and to control the movement

2 rounds
10x Hanging leg raisers
10x Hanging knee tucks

Another Sunday morning leg session with Mike & Nikki. Trying some new exercises and movements 💪🏋‍♂️🏋‍♀️

3 sets
10x 110kg Plate loaded leg press



3 sets
10x 90kg Plate loaded leg press



3 sets
10x 35kg Plate loaded kick backs



3 sets
10x 35kg Plate loaded kick backs



3 sets
10x 39kg Leg Abductor



3 sets
10x 32kg Leg abductor



3 sets
10x 39kg Leg adductor



3 sets
10x 25kg Leg adductor



3 rounds
10kg Sandbag walking lunges there & back



3 rounds
10kg Sandbag walking lunges there & back

Another killer circuit with Mike & Nikki today. Both did amazing as always ! 💪🏋‍♂️🏋‍♀️

3 rounds

125kg Sled push there & back
20kg Kettlebell farmer's carries
10x 10kg Kettlebell swings
10x 4kg Ball butterfly sit ups
10x 15kg Barbell deadlifts



3 rounds

125kg Sled push there & back
20kg Kettlebell farmer's carries
10x 12kg Kettlebell swings
10x 4kg Ball butterfly sit ups



3 rounds

30 seconds run

1 round

45 seconds run



3 rounds

30 seconds run

1 round

45 seconds run

Sunday morning leg session with Mike & Nikki. Did amazing as always even if they weren't feeling 100% but still gave 100% 💪🏋‍♂️🏋‍♀️

3 rounds
10x 70kg Plate loaded leg press



3 rounds
10x 40kg Plate loaded leg press



Working on getting lower

3 rounds
10x 30kg Smith machine squats



3 rounds
10x 20kg Smith machine squats



Working on getting lower

3 rounds
10x 20kg Smith machine lunges



Working on not twisting the hip on the way up

3 rounds
10x 10kg Smith machine lunges



2 second hold at the top. Slow on the decline

3 rounds

10x 39kg Leg extension
10x 32kg Leg extension
10x 25kg Leg extension



2 sounds hold at the top. Slow on the decline

3 rounds
25kg Leg extension

Amazing work from Mike & Nikki tonight! 2x 5 exercise circuits completed tonight! Getting so much stronger and fitter each week! 💪🏋‍♂️🏋‍♀️

Circuit 1 - rounds
110kg Sled push there & back
200m Row
10kg Sandbag lunges there & back
10x 10kg Barbell cleans
10x 8kg Dumbbell box step ups



Circuit 1 - rounds
110kg Sled push there & back
200m Row
10kg Sandbag lunges there & back
10x 10kg Barbell cleans
10x 5kg Dumbbell box step ups



Circuit 2 - 3 rounds
15kg Plate overhead walks
10x 12kg Kettlebell single arm swings
10x 8kg Dumbbell thrusters
10x 15kg Barbell deadlifts
10x Sit ups

Circuit 2 - 3 rounds
10kg Plate overhead walks
10x 10kg Kettlebell single arm swings
10x 5kg Dumbbell thrusters
10x 15kg Barbell deadlifts
10x Sit ups

Packed upper body session tonight with Mike & Nikki. Proud at how far you both have come and how hard you both worked tonight! 💪🏋‍♂️🏋‍♀️

3 sets
10x 12.5kg Barbell shoulder press



3 sets
10x 17.5kg Barbell shoulder press



3 sets
10x 12.5kg Barbell cleans



3 sets
10x 17.5kg Barbell cleans



3 sets
10x 12.5kg Barbell upright row



3 sets
10x 17.5kg Barbell upright row



4 sets
10x 12.5kg Barbell bent over row



4 sets
10x 20kg Barbell bent over rows



3 sets
10x 12.5kg Barbell bicep curls



3 sets
10x 17.5kg Barbell bicep curls



3 sets
10x 7kg Dumbbell tricep extensions



3 sets
10x 10kg Dumbbell tricep extensions



3 sets
10x 82kg Assisted pull ups



First time on the assisted pull machine and did amazing!

3 sets
10x 86kg Assisted pull ups



3 sets
10x 86kg Assisted tricep dips



3 sets
10x 86kg Assisted tricep dips

3rd consecutive session with Mike & Nikki. Ending the week with a circuit. Both did amazing especially looking back to the first circuit session and where we are today! 💪🏋‍♂️🏋‍♀️

3 rounds
200m Row
200m Ski



3 rounds
200m Ski
200m Row



3 rounds
105kg Sled push there & back
20kg Kettlebell farmer's carries
10x 15kg Plate to overhead
10x 5kg Sandbag box step ups



3 rounds
105kg Sled push there & back
16kg Kettlebell farmer's carries
10x 10kg Plate to overhead
10x 5kg Sandbag box step ups



Finisher
2 rounds
20x 4kg Ball pairs sit ups



Finisher
10x Pairs sit ups