Fitness /  Machine-based Strength Session 1

Looking to build up your general strength using the gym machines? Check out our Squashskills machine-based strength session series (start with a weight for each exercise that you can just about complete the full set with)

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    • Description:

      -Start with 5-10min light cardio warm-up. Further warm-up can be incorporated by completing an initial set on each machine with 50% working weight
      -Push through balls of feet and try to engage both thighs & gluteals

    • Exercise Notes:3 sets of 8 to 10 reps. Take 2min rest between sets. Increase weight when all 3 sets can be completed comfortably

    • Minutes on exercise:10:00

    • Description:Keep body position fixed throughout each repetition, and pull through the muscles of the mid and upper back

    • Exercise Notes:3 sets of 8 to 10 reps. 2min rest between sets. Increase weight when all 3 sets can be completed comfortably

    • Minutes on exercise:8:00

    • Description:Keep body position fixed throughout each repetition, and push through the muscles of the chest and shoulders

    • Exercise Notes:3 sets of 8 to 10 reps. 2min rest between sets. Increase weight when all 3 sets can be completed comfortably

    • Minutes on exercise:8:00

    • Description:Keep elbows tucked in, and ensure body is rotated round as far as possible for each rep

    • Exercise Notes:2 sets of 18 to 20 reps. 2min rest between sets. Increase weight when both sets can be completed comfortably

    • Minutes on exercise:5:00