So with my bloating down, last week i focused on getting my training back to the standard of before christmas. So i trained (PT) with Mike 3 times and did 2 home sessions. This is pretty standard for me.
My training is broken down into a sessions of strength and conditioning with aspects of rehab. (i have a back condition stemming from the awful training i did once upon a time in the army)
My goal is to retain my strength and also be pain free (so far so good!)
I struggle to lift over my head, although my fav exercise is military press, so one of my goals is to be able to do this again without worrying my back will ‘go’.
So here i am practising with 5kg weights! (Begrudgingly as i have the fear! but i trust Mike) I am doing this a bit differently, the focus was to pull down into my lats and engage my back on the down phase of the movement, not just focusing on pressing. This will activate the lower lats to support the back and neck, making sure my upper traps don’t take all the weight. We have essentially changed the intention of the exercise / applied tension to a different area to make it a rehabilitation exercise for my back
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With Personal training mike can keep tabs on my progression and know when to change or adapt my program.
I have 2 small children so like most mums i struggle to fit training in. So as well as my PT i do a home program this week it consisted of:
25 body weight squats
15 dips
15 press ups
25 glute bridges
All for 3 sets with 2 mins rest in between sets, this took 15 minutes. All home programs can be adapted to your ability, as long as you do something be proud!
Hope this is useful! I plan to have some sort of muscle definition on my next pictures so watch this space!
Amy
