Train like Casey for a day
Have you ever wondered if you have what it takes to train like a professional athlete? To push your body to its limits while representing your country in competitions all across the world? Try to follow one of Casey's workouts below and see if you have what it takes! We train 3 days every week and do cardio 2-3 days!
Casey resistance bands warm up- bicep curls
Warm up
Resistance band bicep side pulls, trunk activation
Casey warm up vid
This warm up will loosen all of your muscles and get your blood pumping around your body before some heavy training! Trunk activation is very important for me due to my Spastic Diplegia Cerebral Palsy as it strengthens my lower body muscles.
Exercise 1
Dumbbell skull crushers
Skull crushers are an excellent exercise to build mass and strength in your triceps. They're also an excellent way to work on stability in your shoulders.
Begin with a lighter weight then move onto something a little more challenging. Aim for 3 sets!
Casey skull crushers
Dumbbell chest press
Barbell chest press
Exercise 3
Chest press- dumbbell/ barbell
This will build muscle in your upper body. With proper form, the dumbbell bench press activates muscle groups throughout your upper body, including your triceps, pectoral muscles, and anterior deltoids.
The dumbbell bench press is great for upper body strength and hypertrophy-focused goals while the barbell bench press can be great for working on top-end strength and maximal pressing power.
Exercise 4
Wide grip lateral pulldowns
Wide grip lateral pulldowns are an excellent way to thicken your back muscles. They primarily work the mid-lats and work on the traps, rhomboids, biceps, brachialis, and pectoralis major.
Widegrip lateral pull downs
Meal Plans
To train like an athlete, you need to eat like an athlete!
Fuel for your body almost as important as training itself as proper nutrition could be the difference in reaching your highest potential and not hitting any goals.
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Breakfast
Creatine in some orange juice
Pancakes/ weetabix, protein shake.
After Training
2 poached eggs and 2 toast
Lunch
Tuna/ chicken or ham sandwich on brown bread, soup and a banana
Dinner
Steak or chicken or fish baked potato or pasta and vegetables
Lots of water during the day
Protein bar or fruit as snacks
Creatine daily and a protein shake