Eclipse Health & Fitness

Episode 03: Building a Lower Body Programme 🦵🔥

Third exercise: Hip Thrust

We’ve trained the hamstrings and hit the leg press — now we’re putting some direct focus on the glutes with the hip thrust.

The hip thrust is a great exercise for loading the glutes without needing huge amounts of movement elsewhere in the body.

Keep your core braced, control the weight and focus on driving through the hips before squeezing the glutes hard at the top. Don’t turn it into a competition to see how high you can throw the weight!

Control. Squeeze. Repeat. 🍑

🎥 Follow along for Episode 04 as we continue building the full lower-body session.

Episode 05: Building an Upper Body Programme 💪🔥

Fifth exercise: Smith Machine Bench Press

Now we’re adding a pressing movement for the chest with the Smith machine bench press.

The fixed bar path gives you plenty of stability, allowing you to concentrate on controlling the movement and loading the chest effectively without worrying as much about balancing the bar.

Get your bench position right, keep your feet planted, control the bar down towards your chest and drive back up with intent.

Don’t mistake stability for an excuse to load every plate in the gym! 👀 Quality reps still come first.

Control. Progress. Repeat.

🎥 Follow along as we continue building our complete upper-body programme.

Episode 04: Building an Upper Body Programme 💪🔥

Fourth exercise: Shoulder Press

Next up, we’re putting some direct focus on the shoulders with the shoulder press.

A great movement for developing strength and muscle through the shoulders and triceps, but don’t let chasing heavier weights turn it into something it isn’t.

Get yourself set up properly, keep your torso stable and press through a comfortable range of motion. Control the weight back down rather than letting it simply drop between reps.

Remember — progressive overload doesn’t just mean adding more weight. Better control, more quality reps and improved technique all count.

🎥 Follow along for Episode 05 as we continue building the full upper-body programme.

Episode 02: Building a Lower Body Programme 🦵🔥

Second exercise: Leg Press

After starting with the seated leg curl, we’re moving onto a bigger compound movement — the leg press.

The leg press allows us to load the lower body heavily while giving us plenty of stability, making it a great exercise for building strength and muscle through the quads, glutes and hamstrings.

Control the weight on the way down, use a comfortable range of motion and drive through the whole foot.

Don’t just chase plates — chase quality reps.

🎥 Follow along for Episode 03 as we continue building the full lower-body session.

Episode 03: Building an Upper Body Programme 💪🔥

Third exercise: Preacher Curl

After working through our bigger upper-body movements, we’re moving onto some direct bicep work with the preacher curl.

The supported position helps reduce momentum and keeps the focus where we want it — on the biceps.

Keep your upper arms planted against the pad, control the weight through the full movement and avoid throwing the weight up just to complete the rep.

You might need to go lighter than you think… and that’s absolutely fine! 👀

Control the movement. Squeeze the biceps. Earn the progression.

🎥 Follow along for Episode 04 as we continue building the full upper-body programme.

Episode 02: Building an Upper Body Programme 💪🔥

Second exercise: Seated Row

Next up in our upper-body session, we’re moving onto the seated row — another great pulling movement for building strength and muscle through the back.

Keep your chest up, stay controlled through the torso and think about driving your elbows backwards. Pause and squeeze at the end of the pull before slowly controlling the weight back to the starting position.

Avoid turning every rep into a full-body swing just so you can move a heavier weight! 👀

Good technique first. Progressive overload second.

🎥 Follow along for Episode 03 as we continue building the full upper-body programme.