FOLLOW ALONG WORKOUTS

 

WATCHING AND / OR PARTICIPATING IN ANY EXERCISE VIDEOS FEATURED WITHIN MKAINCOACHING.COM  CONFIRMS THAT YOU AGREE TO AND UNDERSTAND THIS                                           

Lower Body Workout

Core

Workout

Strength

Circuit 1

Strength

Circuit 2

L O W E R  B O D Y  W O R K O U T  W I T H  G L U T E  F O C U S
This can be used as a warm up/activation series in preparation
for heavy lifts, as a stand alone home workout, or lower limb rehab
in conjunction with the care and supervision of a qualified medical professional.
 
C O R E  W O R K O U T
To be done on its own or at the end of any other workout.
For those of your who are more advanced,  this works as a great warm up
and core activator that can be done at the start or the end of other workouts.
 
F U L L  B O D Y  S T R E N G T H  C I R C U I T  1
This is a full body strength & toning circuit, with 40 second work periods.
We’ll be completing 5 rounds, for a total of 20 minutes. 
For this circuit you’ll need a solid grasp of maintaining neutral spine & parallel squat technique. For a breakdown of these techniques, you can find them in my instructional videos. For any exercise with a weight, choose a weight that allows you to complete the full circuit 5 times, reaching fatigue at the end of the 5th round of each exercise. If you've been training for a while and want more a more challenging workout, try for 8 to 10 rounds. Remember it takes less time to progress slowly and steadily then it does to heal from an injury and have to start over, so train smart. 
 
 
F U L L  B O D Y  S T R E N G T H  C I R C U I T  2
For this circuit you’ll need solid split squat, parallel squat and single arm
shoulder press technique. For a breakdown of these movements, you can find them in my instructional videos. Choose a weight that allows you to complete the full circuit 8 times, reaching fatigue at the end of the 7th and 8th round. If you're new to weight training, start with 5 rounds and slowly work towards 8
over the course of a few months. 
 

Lower Body Workout

Core

Workout

Strength

Circuit 1

Strength

Circuit 2

 

The term “Functional Training” is thrown around a lot when it comes to exercise. For me, functional training is about treating the body as a whole; with training movements using the Kinetic Link Training principles.

Most of us have learned to think of the body as a group of separate limbs and muscles that are almost independent of each other, but this isn't how we’ve evolved to move. Linking the lower and upper body with complimentary movements allows for training that is more conducive to optimal function, pain free movement throughout everyday life, and the elimination of injuries and setbacks associated with more traditional training that focuses on isolating muscle groups.

MK_43_Photo By MH Media.jpg

This doesn't mean however that I would ever say “don’t do it” in regards to a style of training, sport, or activity that you enjoy taking part in! Rather that the style of training I coach can be used either on its own or in conjunction with what you already enjoy in order to offset dysfunction, and improve performance.

If you're interested in training with me in person,

click here.

 

ONE-ON-ONE EXERCISE TRAINING

& PROGRAMMING

TO ENQUIRE OR BOOK, EMAIL: MKAINCOACHING@GMAIL.COM

ALL SESSIONS ARE BASED IN BRIGHTON,

CURRENTLY HOSTED AT The Gym Group, Hove - BN3 6YF

[SKYPE COACHING ALSO AVAILABLE]

TRAIN WITH M E

I N  B R I G H T O N , U K                           

 

FREE DOWNLOAD

AT-HOME STRETCH SEQUENCE

Use this free downloadable instructional

guide to lead your own stretching

sequence at home / the gym between sessions.

WATCHING AND / OR PARTICIPATING IN ANY EXERCISE VIDEOS FEATURED WITHIN MKAINCOACHING.COM CONFIRMS THAT YOU AGREE TO AND UNDERSTAND THE BELOW DECLARATION

IN TAKING PART IN ANY FITNESS PROGRAM OR EXERCISE, I DO SO WITH THE PERMISSION OF MY DOCTOR.

                   

ACKNOWLEDGEMENT AND ASSUMPTION OF RISK.  I understand and agree that there are risks of significant injury during exercise, whether caused by me or someone else, by participating in Fitness Program activities, whether on or off Eco Gym premises, including but not limited to my participation in any personal training session, including off-site personal training, individual fitness training session, individual nutrition session, group training program, fitness program assessment or any other Fitness Program activity, sports team rentals or special events.  I understand and agree that participating in Fitness Program activities involves many risks and hazards, some of which are inherent to the very nature of the activities themselves, others of which may result from falling for any reason, as well as dangers arising from equipment failure, malfunction, defect, or misuse, whether or not caused by improper instruction or lack of supervision. I agree that if I believe conditions are unsafe or that I am physically or mentally unable to complete any part of my Fitness Program activity without sustaining any injury, harm or damage, I will immediately discontinue participating in such Fitness Program activity.  I understand and agree that these risks may result in injury, harm or damage, including but not limited to economic, property, emotional, mental, physical or any other type of damage, including but not limited to sprains, torn muscles or ligaments, broken bones, strokes, heart stress, heart attacks, paralysis, disfigurement, death, or other forms of pain or suffering. I fully understand, voluntarily accept, and specifically assume responsibility for these risks of injury and all other risks of injury associated with my participation in any Fitness Program activity.

 

WAIVER OF LIABILITY AND INDEMNIFICATION.  I agree to release and discharge from all liability, and waive all claims, demands and actions against Marcus ‘Kain’ Murray for any and all injuries, harms, or damages sustained in connection with my participation in any Fitness Program activity. I agree to defend, indemnify and hold Marcus ‘Kain’ Murray harmless against any and all claims brought by anyone against MK Coaching related to such injuries, harms or damages, including but not limited to payment of reasonable attorneys fees and costs incurred in defending a claim demand or action waived herein.