ProgramGym TransitionPart 10Workout 1
Phase 3 · Part 10 · Workout 1

PART 10: BUILDING GYM CONFIDENCE

Build confidence through experience

Review part guide
Now training01of 03
One workout at a timeWorkout 1Finish this workout, then use the button at the bottom to continue.
123
Workout 1 of 3

Workout 1

Add your first workout program here

6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Seated Hip Adduction Machine

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Drive Knees Inward against pads, Tuck Tail.
Exercise demoVideo or GIF slot
Exercise 02

Lat Pull Down Machine Narrow Grip

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Pull Arms and Elbows Downward utilizing Shoulder Blades.
Exercise demoVideo or GIF slot
Exercise 03

Exercise Ball Plank-Hold

Sets4
Reps / Time45-60 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Elbows on Ball, Wide Stance Makes it Easier, Tuck Tail
Exercise demoVideo or GIF slot
Exercise 04

Cable- Standing Row

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Slight Hinge, Pull With Both Hands Utilizing Shoulder Blades
Exercise demoVideo or GIF slot
Exercise 05

Single Leg-Leg Press Machine

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Lean all the Back, Push Through Hip, Drive Knee Outward, Keep Other Foot on Platform for Support.
Exercise demoVideo or GIF slot
Exercise 06

Cable-Bicep Curls

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Tuck Tail while Curling
Choose another partWorkout 1 completeContinue to workout 2