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To see strength gains, tackle 1-5 reps at 85- 100% 1RM for 2-3 sets, © Ho Yeow Hui | shutterstock.com with 3-5 minutes rest between sets.
workout Lower body workout Personal trainer and SWITCH UK owner Ronny Terry gives his go-to workout for a toned lower body Everyone knows you don’t miss leg day. There is nothing worse than seeing a well developed upper body attached to a pair of pins befitting a small farmyard bird. This express lower body workout consists of two sets per exercise with 90 seconds of rest in between. Time is no longer a valid excuse for skipping leg work. TRAP BAR DEADLIFT: 2 SETS OF 8 REPS This lift places extra emphasis on the knee extenders compared with the straight bar version. Stand inside the bar with your feet shoulder width apart and grip the handles tightly while squatting down. Drive your feet into the ground, straightening your legs and extending your hips before returning the bar to the ground. BACK SQUAT: 2 SETS OF 8 REPS This king of all exercises must be included in any leg workout. Take the bar from the rack and step back, with your feet a little wider than shoulder width apart and your toes pointing slightly outwards. Lower the bar by bending your knees and hips until the angle between your thighs and calves reaches 90 degrees. Drive your feet into the ground and return to the starting position, maintaining a neutral spine throughout the movement. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 57
Page 1 and 2:
the yearbook 2016 from the creators
Page 3 and 4:
Hello! Because we love you brillian
Page 5 and 6: © wow.subtropica | shutterstock.co
Page 7 and 8: nutrition 1 Oats I opt for organic,
Page 9 and 10: nutrition Blueberry and Almond Prot
Page 11 and 12: nutrition lunching lets get Health
Page 13 and 14: nutrition Prep time: Cooking time:
Page 15 and 16: PAY JUST £32.98! SUBSCRIPTION OFFE
Page 17 and 18: nutrition © Stephanie Frey | shutt
Page 19 and 20: nutrition Prep time: 10-12 minutes
Page 21 and 22: nutrition dive in to dessert! Cocon
Page 23 and 24: nutrition Plum Puddings with Almond
Page 25 and 26: nutrition Frozen Banana Delights In
Page 27 and 28: nutrition Nutritionist Hanna Sillit
Page 29 and 30: nutrition Mini Mango Bites Makes 12
Page 31 and 32: © Antonio Gravante | shutterstock.
Page 33 and 34: nutrition Green Vanilla Protein Smo
Page 35 and 36: Make sure to perform activation and
Page 37 and 38: WARM UP Inch worms Start in a push
Page 39 and 40: warm up 30 SECONDS SHADOW BOXING -
Page 41 and 42: warm up ROW Grab the weight with yo
Page 43 and 44: warm up TRICEP EXTENSION Stand with
Page 45 and 46: WORKOUTS This programme is designed
Page 47 and 48: workouts Precision Arm Workout Spor
Page 49 and 50: workouts Close grip bench press: tr
Page 51 and 52: programme THE PLAN WEEK 1: WEEK 2 :
Page 53 and 54: workout UPRIGHT ROW Begin kneeling
Page 55: workout SIDE/FRONT RAISES Begin sta
Page 59 and 60: workout FORWARD LUNGES: 2 SETS OF 1
Page 61 and 62: WHEN LIFE KNOCKS YOU DOWN... SQUAT
Page 63 and 64: workouts DEPTH JUMPS Muscles worked
Page 65 and 66: workouts PLYO V PRESS Muscles worke
Page 67 and 68: workout SHAOLIN PUNCHES - SPECIAL A
Page 69 and 70: workouts Lower Body Workout Plan PT
Page 71 and 72: workout 30 minute HIIT workout Stam
Page 73 and 74: workout BICYCLE CRUNCHES Lie on you
Page 75 and 76: workouts Power through TRX Personal
Page 77 and 78: workouts TRX ROW Taking the TRX in
Page 79 and 80: WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
Page 81 and 82: workout Personal trainer Declan O
Page 83 and 84: workout C2: BARBELL ROMANIAN DEADLI
Page 85 and 86: cool down Yoga Cool Down Just like
Page 87 and 88: cool down Figure 4 pose Stretches t
Page 89 and 90: cool down A. PEC STRETCH Hold your
Page 91 and 92: cool down Fitness Pilates cool down
Page 93 and 94: cool down OUTER THIGH/ ABDUCTOR REL
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