We move.. ECj programme

We Move..

Lady Leigh ECj programme

An exercise programme for anyone finishing treatment, working out at home and getting ready and confident to go into the gym (chemotherapy and radiotherapy treatments, maintenance drug routine).

Any diagnosis is scary. We focus on what we can control and stay the course. No deviation, No self doubt, only inner strength and the possibilities of what we can achieve…

Let’s dive in.

I have created a 3 day per week, gentle but challenging movement programme for you to adapt and use as you move from home workouts to getting ready, feeling strong and confident in yourself to get back into your gym journey.

Some days will be easier than others, but we do what we can, it is key you move everyday. This can be simply walking around the garden or around your village/town area.

Be kind to yourself

Be focused

&

Be accountable to your decision that will move you forward

Remember your place at the gym is equally if not more important than anyone else’s

• We start

• We move

• We smile

Day 1 - ECj programme

Full Body @ Gym workout

Stretch

• Cobra into child pose

• Downdog into low lunge both legs R&L

• Squat legs with over head stretch into twist R&L

Body Blitz

• Sumo DB squat

• DB bicep curl

• Leg extension

• DB tricep overhead extension

• Cable low row

Cardio Crunch

• 15mins cross trainer

• 8k steps per day

Day 2 - ECj programme

Full Body @ Gym workout

Stretch

• Calf stretch into quad stretch R&L

• Tricep stretch R&L into chest opener

• Pigeon pose R&L

Body Blitz

• DB Split squat

• Chest press

• Wall sits

• Lat pull down

• Leg hamstring curl

Cardio Crunch

• 15mins cross trainer

• 8k steps per day

Day 3 - ECj programme

Full Body @ Gym workout

Stretch

• Low lunge R&L

• Banded up & over

• Worlds greatest stretch

Body Blitz

• Sand bag squats

• Seated DB bicep curls

• Leg extension

• Tricep push up (knees)

• Cable abductor & adductors

Cardio Crunch

• 15mins cross trainer

• 8k steps per day

*repeat for 4 weeks

I will upload new programme ideas over the coming weeks

ECj: Exercise Cancer journey