EXERCISE TUTORIALS

Hello & Welcome to Tru

Below, you will find exercise tutorials and a workout template (pdf attached) that will help you get started and ensure that you settle in and are ready to make the most out of your new journey with us.

Treadmill Walk - 5 min

We suggest 5-10min warm up on the treadmill or any cardio equipment.

Leg press

3 sets of 12 repetitions

Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform and press the platform all the way up until your legs are fully extended in front of you but do not lock your knees. Your torso and legs should be at a 90-degree angle.
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so
Repeat

Arm Extension

3 sets of 12 repetitions

Sit at the machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle.
Slowly push down on the bars, focusing all the movement in your triceps.
When you reach the bottom, pause and do not lock out your elbows. Slowly return to the starting position but do not let the weight touch the stack.

Lat PullDown

3 sets of 12 repetitions

Sit on the seat facing the machine and adjust the cushion above your thighs if needed.
Stand up and grab the straight bar so it's shoulder-width apart, using an overhand grip.
Slowly lower yourself into the seat with arms extended above your head.
Squeeze your lats and drive your elbows down to pull the bar towards the top of your chest. You may have to lean slightly back as you do this.
Once the bar has reached the top of your chest, hold in this position for a pause, and slowly release the bar back to starting position.

Pectoral Machine

3 sets of 12 repetitions

Sit on the machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel, adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat

Hip Abduction (Abductor Machine)

3 sets of 12 repetitions

Setup in an upright position with your back against the pad and your spine neutral.
Exhale and push the legs apart as you open the pads.
Once your hips are fully externally rotated, slowly return to the starting position.
Repeat.

Chest Press

3 sets of 12 repetitions

Grasp the handles with a full grip, your thumb circled around the handle.
Maintain a neutral wrist position with your wrists in line with your forearms.
Exhale and push outward until your arms are fully extended (don't lock the elbows).
Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.
Pause briefly at full extension.
Bend your elbows and return to the starting position, breathing in during this recovery.

Seated Leg Curl

3 sets of 12 repetitions

Select the desired weight, then adjust the pad so it rests comfortably above the back of the heels.
Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
Take a deep breath, squeeze the hamstrings, and curl the weight up as far as possible while keeping the spine neutral.
Slowly lower the weight back to the starting position and repeat for the desired number of repetitions.

Seated Leg Extension

3 sets of 12 repetitions

First adjust the foot on the leg extension machine. The pad should rest on your shins just above your feet and you will need to adjust to suit.
Sit on a leg extension machine adjust the seat.
Grip the hand bars firmly. This is the start position.
Using only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
Return to the start position in a smooth movement as you inhale.
The angle at your knee should not go past 90-degrees.
Repeat

Workout Templates

Week 1 & 3
File Size:	613 kb
File Type:	pdf

Download File

Week 2 & 4
File Size:	609 kb
File Type:	pdf

Download File

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