[Kamara]

I’d just let upper rest and just train legs, use pin loaded machines maybe so you don’t have to load machines with plates or get a training partner to load machines for you

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[Kamara]

Hi guys! Hope you’ve had a lovely Saturday!

Today was a busy one for me, measuring up this morning for my routine outfit with my bikini sponsor divas Fitwear then followed by a massage for which was much needed!! I then had a day full of clients, and then walked Lola to get my last few steps in! Then soaked in the bath, lovely but busy day! X

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[Kamara]

if studying is your main priority then let that come first..

Also with fatigue.. what’s your sleep and sleep quality like? What’s your split like?

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[Kamara]

I’ve coached myself for 3 preps the last time being the time I turned pro,

I was probably a little too harsh on my self and brought myself down to fast and lost a little muscle so give yourself plenty of time. Make sure you set a plan and meals and stick to them exactly like you would if you had a coach and have someone as eyes just Incase because prep plays tricks on your mind! Just for them to be there when you need it

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[Kamara]

Also my gymnastics/skills/stretch plan:

Stretch Plan

Head to toe stretch, 20 mins

Splits:
Lying on back
10x left leg kick, on last kick hold for 30 sec
10x right leg kick, on last kick hold for 30 sec
10x box split kicks, on last kick hold for 30 sec

^ repeat x2 with ankle weights

Lying on back, with ankle weights, use a towel to pull leg closer to face for right and left leg. Hold for 1 min. Ask for assistance in pushing legs down for box, hold for 1 min.

Using door leg stretcher, stand with back against wall keeping hips square, pull leg to face and hold for 30 sec, deep breath and hold for an extra 30 secs. This x3

Repeat this but pull each legs to side knee cap facing upwards, hips and legs against wall

Sit on floor with feet against wall and slide as far into box splits as possible x10, on the last one, hold for 1 min

Hold left leg, right leg and box splits for 2 mins each

Shoulders:
20x inlo, dislo with bar or towel
50x bridge rocks
50x elbow bridges
10x bridges chest to wall, move hands as far away as poss
3x 1 min pinkies touching

Strength Plan

5x rounds, each exercise x15

1.
Back arches
Opposite arm to leg back arches
Arch rocks
Arch hold 15 sec
Bottom half back arch
Top half back arch

2.
Burpees
Squat thrusts
Crouch jump
Star jump no feet
Tuck jumps

3.
Press ups
Reverse press ups
Press ups elbows in
Press up clap
Triangle press ups

4.
V sits
Sit ups
Dish rock
Dish kicks
Dish cross overs
Plank for 15 sec

PPP work:
10 mins handstand holding
5 mins handstand holding with ankle weights
5 min handstand walking
20x straddle to handstand against wall
5 min straddle you handstand practice on the floor
20x handstand to lever
3×10 handstand press ups against wall
15x full routine

Power Plan
10x 1 standing backflip
8x 2 standing flips connected
6x 3 standing flips connected
4x 4 standing flips connected
2x 5 standing flips connected
1x 6 standing flips connected

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[Kamara]

My new training plan

LEGS 1

Lying hamstring curl – 1 set 10-12 reps, 1 set 7-9 reps

Leg extension prime load setting 2 plate loaded pause at top for 1
10-12
15

Pendulum – 1 set of 10-12, 1 set of 6-8 reps

Paused Leg press – 1 set of 8-10 1 set of 20 reps, hold in the hole for the count of 1,2

Seated ham curl prime – 2 sets of 8-12

glute bridge on smith – 2 sets of 8-12 – 1 second peak contraction at the top, maintain tension and continuous reps

Adductor – 1 rest pause set

hanging leg raises – 2 sets, body weight

calves – 3 x 10-12

PUSH 1

Incline cuff side raise – 1 set of 15 reps, 1 set of 8-10 reps

High incline machine press nautilus – 1 set 10-12 reps, 1 set 7-9 reps

Neutral grip Atlantis shoulder press – 1 set of 8-10 reps, 1 set of 12-15 reps

Close grip gym shop press – 1 set 8-10 reps, 1 set 12-15 reps

Single arm cuffed latera 6×5 reps
10 second rest in between sets constant tension please each arm

single arm tricep rope pushdown – 1 set 8-10 1 rest pause set 12-15

Abs – 3 x 10-12

PULL 1

cable lat activation – 1 set of 15

Rack pull
Mid shin
8-10
12-15

Single leg Watson leg press
8-10
12-15

Prime row machine pin loaded – 1 set 8-10 reps, 1 set 12-15 reps

Assisted chin – 1 set 10-12 reps, 1 set 7-9 reps

Seated cable row (narrow attachment) – 1 set 8-10 reps, 1 set 12-15 reps

Single arm dy row – 1 set of 20

High cable for rear delts – 2 sets of 8-10 reps, 1 set of 15-20

calves – 2 sets of 15-20 reps

LEGS 2

Ham and Glute activation set1 x15

Seated hamstring curl – 1 set 10-12 reps, 1 set 7-9 reps

Leg extension
12-15
15-20

Leg press – 1 set of 10-12, 1 set 15 +

Paused hack squat – 1 set of 8-10, 1 set of 20 reps – count of 1,2 in the hole A2G

Single leg lying ham curl – 1 set of 20
1 set 12-15
glute bridge – 2 sets of 8-12 – 1 second pause peak contraction at the top, continuous reps and ass on at all times

Adductor– 1 set of 12-15,

hanging leg raises – 2 sets, body weight

calves – 3 x 10-12

PUSH 2

Seated prime lateral – 1 set of 15 reps, 1 set of 8-10 reps

Nautilous shoulder press – 1 set 10-12 reps, 1 set 7-9 reps

Low incline DB press – 1 set of 8-10 reps, 1 set of 5-7 reps

Dip weighted – 1 set 8-10 reps, 1 set 12-15 reps

High incline dumbell fly ( this will really tie in your clavicle and front delt ) – 2 set of 12-15 reps

Side lateral machine – 1 set of 12-15 1 set 15-20

Tricep push down 2 sets 8-12

Abs – 3 x 10-12

PULL 2

cable lat activation – 1 set of 15

BB Rdl – 1 set of 8-10 reps , 1 set of 12-15

High and wide leg press
1 set 10-12
1 set 15-20

Single arm machine pull down – 1 set 8-10 reps, 1 set 12-15 reps

Assisted chin up – 1 set 10-12 reps, 1 set 7-9 reps

Dy row – 1 set 8-10 reps, 1 set 12-15 reps

Single arm DB lat row – 1 set of 20

Rev pec dec – 2 sets of 8-10 reps, 1 set of 15-20

calves – 3 x 15-20

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[Kamara]

Hi hope you’ve all had a lovely Friday!

So today was check in day and I’ve come below 60kg now I’ve hit 59kg this morning! Check in felt good but flat slightly low on energy so we’ve decided to continue my deload for a few more sessions hoping it brings back my fullness and energy a little bit ?

Today I also trained legs on my new split and did routine practice/ gymnastics with alix! Super excited for these next few weeks to really come down! X

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[Kamara]

Thank you so much @kamara-graham :’) I’ll more than likely faint if I see you ? x x

_________________________________________

@katiecshallbe_

Hahah! You’ll be seeing lots of all of us in Rotherham ? x

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[Kamara]

Looking forward to seeing you in Rotherham in September, wish you all the best xx

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[Kamara]

Progress photos always first thing and posing practice anytime

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[Kamara]

I agree with Kevin this is what I do too

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[Kamara]

Hey guys

So today consisted of dog walks, cardio, a day full of clients in the clinic and then just got home gonna have a bath chill and then early night before a busy day tomorrow! X

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[Kamara]

I agree with Clare cuffs are a good shout could possibly do biceps and a row? And also hook grips a real good idea!

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[Kamara]

Yepp I agree with others best option would be to go before work

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[Kamara]

Hi all

So today was an early one up at 5am cardio, dogs walked, food packed up for the day and a trip to Liverpool with Kiera to shoot some promo stuff for fitxpo which was super fun! Lots of lovely people and then we trained pull.. back feeling strong after my 3 deload sessions I hit 130kg deads for 8 solid reps and even in this heat so was mega pleased with that ??

On returning home I walked the dogs, food prepped Jamie’s food for work and then just got into bed early night for me as it’s been a long one x

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