Hybrid Athlete Shares Her Training Split
At This Point, Lucy Davis Is Basically the Queen of Exercise. There’s Very Little She Can’t Do. She Weight Trains, Power Lifts, Cycles, Runs Ultramarathons...
At this point, Lucy Davis is basically the queen of exercise. There’s very little she can’t do. She weight trains, power lifts, cycles, runs ultramarathons, and somehow finds the time to share it all with her 210,000 YouTube subscribers.
In a recent video, Lucy showed off just how hectic her schedule is with a full week of workouts. Training six times a week sounds exhausting (imagine the DOMS?!), but as an ex-GB swimmer, fitness is in Lucy’s blood.
Jump to:
Friday: Posterior chain
Deadlifts (warm-up)
- Stand with your feet shoulder-width apart with a barbell at your feet
- Bend your legs to grab the bar with both hands
- Your grip should be marginally wider than your stance
- Pull the bar up while keeping your arms straight
- Keep your back straight and your chest up throughout the movement
- Slowly allow the bar to return to the floor while hinging your hips and keeping your back straight
Sets: 2
Reps: 5
Deficit deadlifts
Repeat the above but while stood on a platform
Sets: 3
Reps: 6
Comp-style bench press
- Lie back on a flat bench
- The barbell should be set up so it’s over your eyes
- Grab the bar - your hands should be wider than shoulder-width apart
- Lower the barbell until it meets your chest - your elbows should come out to the side of your body during this movement
- Drive the bar back up until your arms are straight, but don’t lock them
- Keep your feet firmly planted on the floor throughout
Sets: 3
Reps: 3-5
Dumbbell RDLs (Romanian deadlifts)
Grab a dumbbell in each hand
Stand with your feet shoulder-width apart
Bend your knees slightly as you lower the dumbbells, forcing your hips backwards
When the dumbbells reach your lower shin, drive your hips forward until you’re standing
Sets: 4
Reps: 12
Dumbbell single arm row
- Place one hand on a flat bench
- The leg on the same side of your body should be bent slightly and holding the majority of your weight
- The other leg will be placed further back as a support
- Your back should be straight
- Grab a dumbbell with your free hand
- Pull the dumbbell up towards your body
- Your elbow should remain tucked into your body
- Release the dumbbell until your arm is straight
Sets: 4
Reps: 8
Superset
Lat pulldown
- Take a seat at the lat pulldown machine, with your legs tucked under the supports
- Grab the bar, your arms should make a Y shape (wider than shoulder-width apart)
- Keep your chest up and your back straight
- Pull the bar down until it’s in line with your chest
- Release the movement until your arms are straight
Sets: 3
Reps: 10
Bar low row
- Take a seat at the row machine and attach the bar attachment
- Grab either side of the attachment so your palms are facing each other
- Your legs should be resting on the foot platform with a slight bend in them
- Keep your back straight and your chest up as you pull the bar into your chest
Sets: 3
Reps: 10
Bicep curls
- Grab a dumbbell in each hand
- Your palms should be facing forwards
- Drive the dumbbells up until your palms are facing your shoulders
- Release the movement until your arms are straight
Sets: 2
Reps: 12
Must Read
Saturday: Longer Run
Only a few months after her ultramarathon, Lucy is still maintaining her running alongside everything else. Although, she hasn’t completely recovered from the toll it took on her body. Since the run she’s been experiencing problems with her achilles so she’s taking things slowly — slow for her at least.
Distance: 15.01km
Time: 1 hour 12 minutes
Average pace: 4:51/km
James Sterling reports on renewable energy developments, climate policy, ecological conservation, and green tech innovations around the globe.
