Total Sessions: 0
Next Coaching Day: Monday 2nd March
[reveal heading="%image% Show / hide Coaching Day session bookings"]
[reveal heading="%image% Show / hide Coaching Day explanation - please read at fully at least once before a Coaching Day"]
Coaching Day sessions can be booked as normal on Coaching Days - usually the first Monday of the month.
These sessions run around normal Session times. Please book in for a start time and be there a few minute before ready to go, otherwise we can't guarantee getting your assessment done.
Coaching Day sessions are made up of;
Before each Coaching Day session, please make sure you have;
We also ask that you fully watch the following video before your first Coaching Day. If you haven't we won't be able to do your assessment as it will end up taking longer and run into the next person's time.
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[reveal heading="%image% Show / hide session session overview"]
| Day | Session name | Basic overview | Score |
|---|---|---|---|
| Monday | Macclesfield 5-0 | Five 5 minute rounds of 5 reps of weights and bodyweight exercises EMOM | Deadlift (5RM) |
| Tuesday | Too Fit To Quit | Accumulator style full body cardio workout | In - out jump squats (30s) |
| Wednesday | Hare Rising | Four rounds of paired resistance and steady cardio | Total laps ran |
| Thursday | Spring into action | Full body work out of five 5 minute rounds of 3 exercises | Tricep dips (2nd set) |
| Friday | Hold to Move | Four sets of three exercises: Static hold - dynamic movement - mobilisation | Handstand OR Pike Shoulder Taps |
| Saturday | Sweat Into Spring | Full body and cardio workout of 3 sets of 4 exercises | Dumbbell bench flyes |
[reveal heading="%image% Show / hide today’s Group PT session description and video"]
Wednesday – Hare Rising
Round 1 - Perimeter run
Kettlebell wall balls
Round 2 - Perimeter run
Kettlebell squat
Round 3 - Perimeter run
Kettlebell clean
Round 4 - Perimeter run
Kettlebell deadlift row
[reveal heading="%image% Show / hide all Group PT Session descriptions and videos"]
Monday – Macclesfield 5-0
1. Lying chest press with press ups
2. Barbell squat with alternate lunges
3. Ring leg lifts with sit ups
4. Deadlift with jump squats
5. Shoulder press with rear plank raises
Tuesday – Too Fit To Quit
1. Mountain climbers
2. Bear crawl hold knee taps - jump back into press up
3. Leg raises with progression to single dumbbell
4. Sit up into squat press
5. Alternate 2 pulse reverse lunge
6. In - out jump squats
Wednesday – Hare Rising
Round 1 - Perimeter run
Kettlebell wall balls
Round 2 - Perimeter run
Kettlebell squat
Round 3 - Perimeter run
Kettlebell clean
Round 4 - Perimeter run
Kettlebell deadlift row
Thursday – Spring into action
1) Suitcase deadlift
Kettlebell upright row
Squat hold
2) Hammer curls
Alternate front and lateral raises
Plank
3) Copenhagen plank both sides
Tricep dips
Mountain climbers
4) Reverse lunge knee drive hop both sides
Calf raises both sides
Alt lunges / jumps
5) Warrior Pose 3 both sides
Banded good mornings
Star jumps
Friday – Hold to Move
1) Press up hold
Press ups
Push up toe tap
STRETCH: Alt Scorpion
2) Pull up or TRX row hold
Pull ups or TRX row
Skin the Cat or Hang
STRETCH: Side Bends
3) Wide squat hold
Squat jumps
Side Lunges
STRETCH: Squat Bounces
4) Handstand OR Pike
1s Handstand shoulder taps OR Pike shoulder taps
One arm handstand OR One arm pike hold
STRETCH: Box based shoulder stretch
Saturday – Sweat Into Spring
1: Boxing bag punches
Squat wall balls
Jack press
Side to side jumps
2: Lat raises
Plank shoulder taps
Romanian deadlifts
Squat in and outs
3: Single armed cable rows left
Single armed cable rows right
Bicycle crunch
Bench flyes
Finisher: 6 minute pass the plate burpees
[reveal heading="%image% Show / hide calendar"]
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
1
5:30 AM - Coaching Day Assessment
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
8
15
22
29
5
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[reveal heading="%image% Show / hide GPT:Home"]
If you can't make your target number of Group PT Sessions at the club, then please do one of the GPT:Home sessions below or something else of your choice and click this button to confirm.
Remember, exercise is defined as "activity requiring physical effort, carried out to sustain or improve health and fitness". That's what it say in the Oxford English Dictionary. So that's what it is. There's no mention of duration, intensity, volume or frequency that has to be there for it to class as exercise. So, it is something we can do three times a week, irrespective of other commitments, injury and illness, even if we can't do three Group PT Sessions.
We want to know when people aren't getting their 3 workouts per week in so we can lend a hand quickly when people are dropping off!
This contact form is available only for logged in users.
Custom workout builder
Previous Sessions
See www.myrise.co.uk/home-workouts
Make your own Session
Four six minute rounds
Pick four lots of two exercises (example below). Warm up. Pick your timings for each minute from the music below. Alternate between each pair of exercises during each round. Eg: Press Ups - Squats - Press Ups - Squats, etc.
30-30
Download
40-20
Download
45-15
Download
50-10
DownloadAccumulator
Pick six exercises. Warm up. Do 30 seconds of exercise one. Rest for 30. 30 seconds each of exercise one and two. Rest for 30. 30 seconds each of exercises one, two and three. And so on until you're doing all six exercises. 90 seconds rest.
Repeat or do the same with six other exercises for Accumulator 1-6 1-6. Reverse the order then drop off an exercise in turn for 1-6 6-1. Ie: Do all six. Then six through to two. Six through to three, etc.
1-6 1-6
Download1-6 6-1
DownloadSuggested exercises
Upper
Press ups
Wide press ups
Narrow press ups
Diamond press ups
Spiderman press ups
Plyometric press ups
Clap press ups
Dips on the floor
Dips on a chair
Lower
Squats
Static lunges
Alternate lunges
Walking lunges
Side lunges
Jump squats
Jump lunges
Single leg squat
Hip bridge
Single leg hip bridge
Core
Plank
Side plank
Plank raises
Plank scissors
Hip drops
Leg lifts
Crunches
Sit ups
Full body
Burpees
Mountain climbers
Moguls
Pre-recorded workouts
See this month’s Sessions under ‘Show / hide Group PT Session descriptions and videos’ drop downs (above)
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This contact form is available only for logged in users.
[reveal heading="%image% Show / hide Holiday support system"]Remember, your membership covers 12 four week programmes per year, so you get four free weeks which you can use to cover holidays if you like.
And we give you extra support while you are away to make sure the good work isn't undone too much and we get you back to it ASAP on your return.
Please let us know when you're going on holiday by entering the dates below (no more than a month before you leave):
[reveal heading="%image% Show / hide Coaching Call request"]
This contact form is available only for logged in users.
[/reveal][reveal heading="%image% Show / hide Additional Session request"]
This contact form is available only for logged in users.
[/reveal][reveal heading="%image% Show / hide Session X (online Yoga, Pilates and flexibility workouts)"]
Access[/reveal]
To cancel when it says 'Booking Submitted' either refresh the page or click the Session name to go into it and cancel in there or go to 'My Bookings' (top of this page)
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Group PT (Online)
[reveal heading="%image% Show / hide How to book and do online sessions video"]
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