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Activate
individual exercises for the beginner

Regenerate
early stage post-operative care exercises

Accelerate
workout routines for the experienced user

Side Bend

Side Bend exercise to strengthen your obliques, performing 2 sets of 8 repetitions

Back Programme

Back Muscles exercise programme to strengthen the muscles around your Spine containing: Abdominal Squeeze, Hip Rotation, Lying Knee Lift and Raised Leg Extension, performing 8 repetitions or holding for 8-15 seconds

Abdominals (8x8)

Abdominal exercise program containing: Abdominal Cycling, Medicine Rotation, Plank, Leg Raise, Medicine Ball Crunch and Throw, Mountain Climb, Abdominal Crunch and Dumbbell Side Bend, performing 8 repetitions or holding for 15 seconds

Closed Grip Bench Press

Closed Grip Bench Press exercise to strengthen your pectorals, performing 2 sets of 8 repetitions

Bird Dog

Back Muscle exercise to strengthen your Back and Spine, performing 2 sets of 8 repetitions

Bicep (8x8)

Bicep exercise program containing: Dumbbell Bicep Curl, Incline Hammer Curl, Close Grip Pull Up, Hammer Curl, Barbell Bicep Curl, EZ Bar Curl, Isolated Barbell Curl and Cable Bicep Curl, performing 8 repetitons of each

Back Extension

Back Extension exercise to strengthen your back, performing 2 sets of 8 repetitions

Side Plank

Oblique and Core Muscle exercise to strengthen your back and spine, performed once on each side, holding each pose for 20 seconds

Chest (8x8)

Pectoral exercise program containing: Barbell Bench Press, Press Up, Chest Fly, Incline Barbell Bench Press, Crucifix Press Up, Decline Dumbbell Bench Press, Cable Chest Fly and Close Grip Barbell Bench Press, performing 8 repetitions of each