🏋️ Fit Kaki Trainer Cheat Sheet

Quick Reference for the Senior Strength Programme

Strong • Safe • Progressive • Lifelong

⚡ Quick Rules

Action: Reduce ROM → Load → V-level

Upper Push (Horizontal)

Level	Exercise	Setup
V1	Wall Push-Up	Standing, hands on wall at chest height
V2	Incline DB Press (High)	Bench at steep angle, DB press
V3	Incline DB Press (Low)	Bench at lower angle
V4	Flat DB Bench Press	Flat bench, full press
V5	1½-Rep DB Bench Press	Full press + half press = 1 rep

Cues: Shoulders down/back • Elbows 30-45° • Feet flat, knees out • Exhale on press

Upper Push (Vertical)

Level	Exercise	Setup
V1	DB Front Raise	Seated, raise to shoulder height only
V2	Seated DB Press (Short ROM)	Partial overhead range with back support
V3	Seated Full DB Press	Full overhead with back support
V4	Standing DB Press	No back support, both arms
V5	One-Arm Standing Press	Single arm, anti-lean challenge

Cues: Ribs down • No shrugging • Wrists stacked • Exhale up

Upper Pull (Horizontal)

Level	Exercise	Setup
V1	Seated Bent-Over DB Row	Seated, hinged forward, both arms
V2	One-Arm Row (High Support)	Bench at highest, hand supported
V3	One-Arm DB Row (Flat)	Hand + knee on flat bench
V4	Bent-Over DB Row	Standing hinge, both arms
V5	Split-Stance One-Arm Row	Anti-rotation challenge

Cues: Flat back • Pull toward hips • Squeeze shoulder blades • No jerking

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Upper Pull / Stretch

Level	Exercise	Setup
V1	Bent-Arm Incline Pullover	Bench 45-60°, elbows bent, 1 DB
V2	Bent-Arm Flat Pullover	Flat bench, elbows bent
V3	Straight-Arm Flat Pullover	Flat bench, arms longer (soft bend)
V4	DB Pullover + Pause	2-3s pause at deepest position
V5	One-Arm DB Pullover	Single arm pullover

Cues: Ribs DOWN • Soft elbows (never lock) • Slow lowering • Pain-free range only

Lower Push

Level	Exercise	Setup
V1	Elevated Bench Squat	Cushion on bench (higher seat)
V2	Bench Squat	Standard bench height
V3	Goblet Bench Squat	Hold DB at chest + squat to bench
V4	Goblet Squat	Hold DB, no bench target
V5	Goblet Squat + Pause	2-3s pause at bottom

Cues: Feet wider than hips • Toes slightly out • Knees push OUT • Knees don't pass toes • Chest tall

Lower Pull / Hinge

Level	Exercise	Setup
V1	Seated DB Hip Hinge	Seated on bench edge, hinge only
V2	Elevated DB Deadlift (High)	DBs start on cushion (below knee)
V3	Elevated DB Deadlift (Low)	DBs start on bench
V4	DB Deadlift	Full hinge to mid-shin
V5	DB Deadlift + Pause	2-3s pause at bottom

Cues: Hips BACK • Flat back always • Keep DBs close • Brace core • Exhale up

Warm-up	5 min — Light movement / mobility
Main Session	25-30 min — 6 exercises × 3 sets × 12 reps
Cool-down	5 min — Gentle stretches / breathing