Having a plan goes a long way when training at home or in the gym. It will help you to focus your efforts and get you time effecient training. This programme helped an ex-PT client and may help you too.
 
This plan was for a Ukrainian refugee nures and mother of 1, in her late 30's. Whilst establishing herself in the NHS and taking language exams, this client showed great fortitude to also look to increase her lower body strength with an aim to increase muscle size and tone. This plan was conducted once a week alongside yoga at home and supportive nutrition habits.
 
This programme will have you performing one focused workout once a week. We advise repeating this workout every week for at least 6 weeks using the progressins listed and described in the included guide. Over the period of 6 weeks your lower body strength will increase. The weights have been left highlighted in yellow to give you a guide of what this client managed however, the programme comes attached with instructions on how to set your own weights. Repeat this plan each week for as long as you need. The workout should take around an hour to complete.
 
You'll need access to:
Freeweights (barbells preferable)
Squat rack advised
Adbductor resistance machine
 
You get:
PDF 1x session programme with progressions/regressions, warm up, workout exercise and cool down options.
PDF guide to read programme plans.
 
Simply download and unzip the PDF programme from the bookings page or the email attatchement sent to you after purchase.
 
Disclaimer: This client received 3 hours of prior assesment and routine communication on their needs, progress and resources. This porgamme should help you when combined with good nutrition and recovery, though bear in mind this programme was not specifically made for your circumstances.