KS Personal Training & Sports Massage

The Zercher Squat is a great exercise to target your squat depth, thoracic strength, core strength and helps improve natural carrying ability.

Try this exercise out on your next workout, aiming for 6-10 reps, 3-4 sets.

Out and Back Method 🔥

Split your cardio into two equal segments. The second should be harder than the first half. This can be done via intensity or pace.

Progressive Exertion

Split your cardio session into 3 or 4 equal segments and increase intensity every new segment. So...

You would increase pace every 2.5km on a 10km run, even if it's only a little ✅️

10/10/10

Pick 3 different cardio methods or machines, change every 10 minutes 🕙

Scapula stability is your push and pull foundations. Imagine doing a squat on a boss ball... not easy, right?

Neither is having unstable shoulders 💀

Try 8-15 repetitions of each at least twice per week!

Building explosive lower body power isn't just for sportspeople. It has a direct effect on your lower body strength and helps with sticking points and breaking strength plateaus. 💥🔥

Try this circuit of 15-20 seconds of each exercise 2-3 times pre - or post your lower body workout 💥🔥

Finishing your upper body session with rotator cuff training is a smart move. It helps your shoulders stay injury free whilst optimising your push and pull movements. ☝️

The Power Clean and Press is one of the BEST exercises you can do for overall trap development. It's a super heavy upright row with a continued time under tension over-head barbell press.

Try a pyramid system, for example.
30kg x 10
35kg x 8
40 x 6
45/50 x 4

Add this to your push or pull workout depending on your split!

3 Sets of 20 seconds each exercise for best results. Pre or post workout. 3 x /Week 💥🔥💯

Pause Bench//
Using 60-70% of your 1RM. 5-8 Reps (2 second Pause)

Floor Press//
75--95% of your normal Bench 1RM 1-6 Reps

Pause Row//
5-8 Reps with a 2 second Pause squeezing your shoulder blades together.

Rowing/running/crosstrainer/stairmaster... whatever the cardio method!

3 x Week, 15-20-minute sessions