Julie Wing PT

CLIENT PROGRESS UPDATE

4 months with Mike

Mike came to me with his fiancé Nikki looking for a PT specialising in running. They want to work up to do some park runs when they go to New Zealand and Australia in November.

Mike previously had an online PT so thought he knew how to do most exercises but turns out he didn't... He was flying through reps and didn't have the correct form. We have worked on the correct technique and form and he's now started to feel it, get results and see change.

They come 3x a week where we do an upper body weights, lower body weights and circuits session.

The first session Mike couldn't even complete it as he was that unfit. He's now managed 500m on the ski erg and rower going back to back. Couldn't have imagined doing that on the first session!

They have started doing couch to 5k and swimming once a week outside of our sessions. Upped the daily steps since they both work a desk job and Ralph the dog helps them! 🐕

Mike was snacking and has completely changed his diet. Making sure all meals are cooked from scratch, getting more protein, stopping the snacking and getting plenty of fruit and veg in.

Clothes are fitting a lot better. More confident and can go the gym independently outside of sessions to do weights or set up a circuit.

Still a long way to go, and moving in the right direction! Love seeing the progress and change each week. Keep up the hard work.

Be ready for those park runs in November! 🏃‍♂️💪🏋‍♂️

Today circuit with Mike & Nikki. Improving every session getting stronger & fitter well done both! 💪🏋‍♂️🏋‍♀️

Circuit 1 - 3 rounds
100kg Sled run there & back
16kg Kettlebell farmer's carries
10x 5kg Plate V crunches
10x 15kg Plate floor to overhead
10x 10kg Sandbag box step ups



Circuit 1 - 3 rounds
100kg Sled run there & back
16kg Kettlebell farmer's carries
10x 5kg Plate V crunches
10x 10kg Plate floor to overhead
10x 10kg Sandbag box step ups



Circuit 2 - 3 rounds
10x 10kg Sandbag lunges
10kg Plate overhead walks there & back
10x 5kg Plate sit ups
1 Minute air bike
200m Ski erg



Circuit 2 - 2 rounds
5kg Sandbag walking lunges there & back
10kg Plate overhead walks there & back
10x 5kg Plate sits ups
1 Minute air bike
200m Ski erg

Circuit with Caroline this week. Worked really hard and faced your fear of box/step jumping!

Circuit 1 - 3 rounds
50kg Sled run there & back
10x 10kg Barbell clean & press
30 Seconds toe taps
20x Bicycle crunches



Circuit 2 - 3 rounds
50kg Sled pull there & back
200m Ski erg
10x Leg raisers
10x Squat box jumps

Last night's full body weights session with Caroline. Working on some new movements and exercises ready for a circuit tonight 💪🏋‍♀️

3 sets
10x 40kg Plate loaded kick backs



1 set
10x 10kg Barbell chest press

2 sets
10x 12.5kg Barbell chest press



1 set
10x 14kg Pin loaded single arm row

2 sets
10x 16.2kg Pin loaded single arm row



3 sets
10x 4kg Dumbbell shoulder press

Triple session for Caroline this week. Starting the week with upper, then lower and finishing with a circuit. Worked really hard well done! 💪🏋‍♀️

3 sets
10x 25kg Lat pull down



3 sets
10x 25kg Close grip lat oull down



3 sets
10x 40kg Diverging plate loaded lat pull down



3 sets
10x 18kg Wide grip seated row



3 sets
10x 10kg Kettlebell goblet squats



3 sets
10x 10kg Kettlebell elevated heel goblet squats



3 sets
10x 10kg Kettlebell RDLs



3 sets
10x 10kg Kettlebell Sumo squats



Bringing burpees back!

3 rounds
10x Burpees
10kg Sandbag walking lunges there & back
10x 10kg Plate overhead to floor



Worked needed to not rock and to control the movement

2 rounds
10x Hanging leg raisers
10x Hanging knee tucks

Another Sunday morning leg session with Mike & Nikki. Trying some new exercises and movements 💪🏋‍♂️🏋‍♀️

3 sets
10x 110kg Plate loaded leg press



3 sets
10x 90kg Plate loaded leg press



3 sets
10x 35kg Plate loaded kick backs



3 sets
10x 35kg Plate loaded kick backs



3 sets
10x 39kg Leg Abductor



3 sets
10x 32kg Leg abductor



3 sets
10x 39kg Leg adductor



3 sets
10x 25kg Leg adductor



3 rounds
10kg Sandbag walking lunges there & back



3 rounds
10kg Sandbag walking lunges there & back

Another killer circuit with Mike & Nikki today. Both did amazing as always ! 💪🏋‍♂️🏋‍♀️

3 rounds

125kg Sled push there & back
20kg Kettlebell farmer's carries
10x 10kg Kettlebell swings
10x 4kg Ball butterfly sit ups
10x 15kg Barbell deadlifts



3 rounds

125kg Sled push there & back
20kg Kettlebell farmer's carries
10x 12kg Kettlebell swings
10x 4kg Ball butterfly sit ups



3 rounds

30 seconds run

1 round

45 seconds run



3 rounds

30 seconds run

1 round

45 seconds run

Sunday morning leg session with Mike & Nikki. Did amazing as always even if they weren't feeling 100% but still gave 100% 💪🏋‍♂️🏋‍♀️

3 rounds
10x 70kg Plate loaded leg press



3 rounds
10x 40kg Plate loaded leg press



Working on getting lower

3 rounds
10x 30kg Smith machine squats



3 rounds
10x 20kg Smith machine squats



Working on getting lower

3 rounds
10x 20kg Smith machine lunges



Working on not twisting the hip on the way up

3 rounds
10x 10kg Smith machine lunges



2 second hold at the top. Slow on the decline

3 rounds

10x 39kg Leg extension
10x 32kg Leg extension
10x 25kg Leg extension



2 sounds hold at the top. Slow on the decline

3 rounds
25kg Leg extension