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PT With Rhi

Push pull legs, 5 days a week
8 week program

5 Days

8 Weeks

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Push, Pull, Legs 5 days

Block 1

8 WEEK GYM PROGRAM WITH 1 RUN DAY + CARDIO PRESCRIPTIONS 

HYBRID

GYM RUN HYBRID

THIS IS A 4 DAY SPLIT WITH A FOCUS ON BOOTY & AB WORKOUTS WITH MINIMAL EQUIPMENT

EQUIPMENT: BENCH OR CHAIR, BANDS &. DUMBBELLS OPTIONAL

I recommend once completing this program to move onto something that is more well rounded out (prioritising other muscle groups) it is important to not end up with any imbalances

4 DAYS

6 WEEKS

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HOME BOOTY & ABS 4 DAYS

GLUTES 2.0 - 4 DAY SPLIT  - REVIEW THE GLUTE TRAINING GUIDE IN LINKS SECTION

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GLUTES 2.0 - 4 DAY SPLIT

8 week snatched & thicc program
2 Glute / Lower Focused Muscle Building Workouts
2 Full Body Superset / Circuit Style

Building thicc muscle #glutes & get snatched!

4 Days

Snatched

Thicc

Snatched & Thicc

This program has 2 lower body (glute focused) & 2 full body superset + circuit style workouts

BLOCK ONE

8 Week program focusing on Strength & Hypertrophy.
More exercises that challenge your stability.

5 Day

Intermediate

Strength

Hypertrophy

DEADLIFT

Deadlift Strength & Hypertrophy - 5 Day Program 

Glutes

Growth

6 Weeks

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Glutes - 5 Day Program

Our training regimen is structured to cater to various fitness levels, focusing on building strength, endurance, agility, and mental resilience. 

5 DAYS

OBSTACLE

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OBSTACLE COURSE RACE 5 DAYS  -  GYM

8 Week full body program incorporating progressive overload to increase strength and muscle development

8 WEEEKS

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RHI'S PWR PROGRAM

Block 2

3DAYS

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OBSTACLE COURSE RACE 3 DAYS - GYM 

4DAYS

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OBSTACLE COURSE RACE 4 DAYS - GYM

THIS PROGRAM IS DESIGNED TO ASSIST WITH THE KEY PROBLEM AREAS THAT ARE OFTEN MISSED WITH EVERY DAY LIFE, NAIL THIS & THEN MOVE ONTO A MORE STRENGTH OR HYPERTROPHY FOCUSED PROGRAM

Beginner

3 Days

6 weeks

3 Day Beginner

10 mins on your choice of cardio before each session (30mins total across the weekl) aim to elevate heart rate where you can still hold a conversation. REST PERIODS BETWEEN SETS: LESS THAN 5 REPS: 3-5 MIN. 6-12 REPS: 2-3 MINS. MORE THAN 12 REPS:1-2 MINS.

2 HOME BASED RESISTANCE SESSIONS AND 1 MOBILITY SEQUENCE  - by actioning this program, you agree to have clearance from your health care practitioner and seek a Womens Physio if required, and training during pregnancy

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THE HOMESTRETCH - Trimester 3

LAST 6 WEEKS - HOME STRETCH

This session is beginner friendly and suitable for those in rehab It should only be completed if you have been cleared and approved by your doctor By taking part you acknowledge that you are doing so under the guidance of your current health care professionals and that PT WITH RHI holds no responsibility for your participation

POST PARTUM

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POST PARTUM 4 WEEK BLOCK

PP REHAB

This session is beginner friendly and suitable for those in rehab It should only be completed if you have been cleared and approved by your doctor By taking part you acknowledge that you are doing so under the guidance of your current health care professionals and that PT WITH RHI holds no responsibility for your participation - QUALITY OVER QUANTITY / AIM FOR DAILY WALKS

BEGINNER

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PP RESTORE

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