Name: Session 2 – Trainer Ride and Strength in GYM Focus: Legs and upper

Outline

Ride bike trainer 30 to 45 minutes

Exercise                                           Equipment         Weight(kg)                       Reps

Single leg calf raise with oppo foot elevated on a step.
Raise lower foot heal 3s up, hold for 3s, lower 3s
3 sets 8-10 reps
Heel drop
Stand with balls on step and lower heels as far as possible and the raise as far as possible, again 3s down, up and hold
3 sets 10-12 reps
Seated heel drop
BB on knees and and same as above
3 sets 6-8 reps

Hip flexes                                        band                    M/H                                 2x 10
Lying on stomach hamstring curls  band                    M                                     2x 8
(only until it just becomes uncomfortable on the up curl)
Bench press                                     BB                       40                                    2x 8
Bicep curls                                      DB                       12                                    2x 8
Triceps push down                          multi machine      6th                                   2x 8