Preparing for Your Level 2 Origym Assessment
With my Level 2 Origym personal training assessment coming up on Saturday, I wanted to organise all the key components I need to focus on.
These tables break down essential stretches, lifting techniques, training strategies, and exertion scales in an accessible format, making it easier to review and remember.
I’m sharing them here so that anyone else preparing for the same assessment can use these simplified guides as a foundation.
Dynamic Stretches
Stretching is foundational for warming up and cooling down, ensuring flexibility and reducing injury risk. Here are key dynamic stretches you need to know for your Origym Level 2 Assessment.
- Dynamic Chest Stretch
- Lunge With Twist
- Squat To Overhead Reach
- Posterior Step with Overhead Reach
- Squat to Overhead Reach and Twist
Static Stretches
Static stretches are included in the cool-down component to maintain and improve the range of movement of all the muscles that have been used through the session. These are also known as developmental stretches.
Upper Body
Lower Body
- Tricep Stretch
- Bicep Stretch
- Deltoid Stretch
- Erector Spinae Stretch
- Latissimus Dorsi Stretch
- Trapezius And Rhomboid Stretch
- Pectoral Stretch
- Hip Flexor Stretch
- Lying Quadricep Stretch
- Standing Hamstring Stretch
- Gastrocnemius Stretch
- Standing Quadricep Stretch
- Gluteal Stretch
- Oblique and Abductor Stretch
- Adductor Stretch
Power and Strength Training Pyramids:
The Power Pyramid and Power Grid tables offer a breakdown of rest periods, repetitions, and sets based on your training goal, whether it’s power, strength, hypertrophy, endurance, or stability. These tables help you adjust your workout intensity to align with each training objective.
- Power Pyramid: Structured to develop a range of goals with varying rest times, reps, and %1RM.
- Power Grid: Offers similar insight but with a more detailed approach to reps, rest, and %1RM.
Power Pyramid
System
Rest
Reps
Sets
%1RM
Power
4-5m
1-3
5-6
95-100
Strength
2-4m
3-6
4-5
80-95
Hypertrophy
1-2m
6-12
3-4
65-80
Endurance
30-60sec
12-20
2-3
60-65
Stability
0-30sec
18-25
1-2
<50
Power Grid
I don't think we need to know this one as it seems to reference the Power Pyramid above, but putting this here because it does form part of the downloads for the practical assessment.
System
Rest
Reps
Sets
%1RM
Power
5min
1-2
6
95-100
Strength
4-5min
2-3
5
90-95
Strength
3-4min
3-5
5
85-90
Strength-Hypertrophy
2-3min
5-6
4
80-85
Hypertrophy
2min
6-8
4
75-80
Hypertrophy
90s-2min
6-8
3
70-75
Hypertrophy/Endurance
60s-90s
8-10
3
65-70
Endurance
1min
10-12
3
60-65
Endurance
45s-60s
12-18
2
55-60
Stability
30s-45s
18-20
2
50-55
Stability
0-30s
20-25
1
<50
Lift List
Each muscle group has targeted exercises, categorised into isolation (Iso) and compound (Comp) lifts. These exercises help build strength, flexibility, and muscle endurance.
Each table provides the exercise type (fixed, free weight, body weight) and its specific classification.
Tricep
Lying Tricep Extensions
Fixed/Free
Iso
Close Grip Tricep Press
Free
Comp
Seated Tricep Push Down
Fixed
Comp
Triceps Push Down
Fixed/Free
Iso
Bicep
Cable Bicep Curl
Fixed
Iso
Dumbbell Bicep Curl
Free
Iso
Bicep Body Row
Body
Comp
Machine Bicep Curl
Fixed
Iso
Deltoids
Lateral Raise
Fixed/Free
Iso
Upright Row
Free
Comp
Seated Shoulder Press
Fixed/Free
Comp
Standing Overhead Press
Free
Comp
Rear Deltoid Fly
Fixed/Free
Iso
Pectorals
Seated Chest Press
Fixed
Comp
Chest Fly
Fixed/Free
Iso
Pec Deck Fly
Fixed
Iso
Press Ups
Body
Comp
Latissimus Dorsi
Lat Pull Down
Fixed
Comp
Chin Ups/Pull Ups
Fixed/Body
Comp
Assisted Pull Up
Fixed/Body
Comp
Cable Pushdown
Fixed
Iso
Trapezius
Machine Seated Row - Pronated
Fixed
Comp
Dumbbell Single Arm Row
Free
Comp
Machine Seated Row - Neutral
Fixed
Comp
Inverted Body Row
Body
Comp
Cable Seated Row - Supinated
Fixed
Comp
Rhomboid
Standing Cable Rear Crossover
Fixed
Iso
Dumbbell Reverse Fly
Free
Iso
Legs
Squat
Gluteals
Hamstrings
Quadriceps
Free/Body
Comp
Lunge
Gluteals
Hamstrings
Quadriceps
Free/Body
Comp
45 ̊ Leg Press
Gluteals
Hamstrings
Fixed
Comp
Deadlift
Gluteals
Hamstrings
Free
Comp
Glute Kickbacks
Gluteals
Body
Iso
Glute-Ham Raise
Gluteals
Fixed/Body
Iso
Glute Bridge
Gluteals
Body
Iso
Seated Leg Curl
Hamstrings
Fixed
Iso
Lying Leg Curl
Hamstrings
Fixed
Iso
Back Squat
Quadriceps
Free
Comp
Leg Press
Quadriceps
Fixed
Comp
Leg Extension
Quadriceps
Fixed
Iso
Gastrocnemius & Soleus
Seated Calf Raise
Fixed
Comp
Standing Calf Raise (Supported)
Body
Iso
Standing Calf Raise
Fixed/Free/Body
Iso
Abductors and Adductors
Total Hip Machine
Fixed
Iso
Seated Hip Abduction
Fixed
Iso
Seated Hip Adduction
Fixed
Iso
Sumo Squat
Free/Body
Comp
Rectus Abdominus & Erector Spinae
Abdominal Curl
Body
Comp
Seated Abdominal Crunch
Fixed
Comp
Seated Back Extension
Fixed
Iso
Obliques & Hip Flexors
Flutter Kicks
Body
Iso
Bicycle Crunch
Body
Comp
Cable Wood Chop
Cable Wood Chop
Comp
RPE Scale
RPE Scale (Rate of Perceived Exertion)
Use this scale to gauge the intensity of your workouts. It’s a subjective but effective way to monitor your effort levels, from a light, casual pace (RPE 1) to an intense, maximum effort (RPE 10). Each level is clearly described to help you push safely within your limits.
Rating
Description
10
I am dead
9
I am probably going to die
8
I can grunt in response to your questions and can only keep this pace for a short time period
7
I can still talk but don’t really want to and I am very sweaty
6
I can still talk but I am slightly breathless and definitely sweating
5
I am just above comfortable, I am sweating more and can talk easily
4
I’m sweating a little, but I feel good and can carry on a conversation comfortably
3
I am still comfortable but I’m breathing a bit harder
2
I’m comfortable and I can keep this pace all day long
1
I’m watching TV at home
CV Training Methods
Aerobic Curve
This is long slow, distance training that's high volume and low intensity. Typically, it's used in the off-season for conditioning at a low heart rate of less than 80% of max heart rate.
Time
RPE
1m
3
2m
3-4
3m
4
4m
5
5m
6
6m
6.5
7m
7
8m
7
9m
7
10m
7
11m
7
12m
7.5
13m
8
14m
8.5
15m
9
16m
8.5
17m
8
18m
7.5
19m
7
20m
6
Intervals
This is 10 intervals of 2 minutes each.
Interval
Time
% of Intensity
1 - working
1m
100
1 - rest
2m
30
2 - working
3m
100
2 - rest
4m
30
3 - working
5m
100
3 - rest
6m
30
4 - working
7m
100
4 - rest
8m
30
5 - working
9m
100
5 - rest
10m
30
6 - working
11m
100
6 - rest
12m
30
7 - working
13m
100
7 - rest
14m
30
8 - working
15m
100
8 - rest
16m
30
9 - working
17m
100
9 - rest
18m
30
10 - working
19m
100
10 - rest
20m
30
I'm hoping my personal training assessment goes well. I've been struggling a lot with my mental health in the build up to it. This has been helpful tonight though in my preparation for Saturday.
Let me know if you use this yourself for your revision or studying as you prepare. I'd love to know! If you're studying for your assessment, I hope it goes really well.
