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- 5 exercises
- 32:00
Challenge your full body strength and stability without the need for any equipment, with this high level bodyweight focused session
Play session Add to calendar Share Download PDFChallenge your full body strength and stability without the need for any equipment, with this high level bodyweight focused session
Play session Add to calendar Share Download PDFDescription:
-Complete a thorough warm-up/mobilisation routine before you begin
-Try and keep the legs straight throughout the movement. Add in a full press-up at the end of each movement before walking back up to the start point
Exercise Notes:Complete 3 sets of 8 reps. Rest for 1min between sets
Minutes on exercise:5:00
Description:
Ensure you get a wide base with your legs, to create that tripod position. Start with a smaller range of motion, and build up gradually as you get more proficient at the movment
Exercise Notes:Aim to complete 3 sets of 5 reps on each arm (or as close to 5 reps as you can). Rest for 1min between each set, alternating arms (6 sets total)
Minutes on exercise:8:00
Description:
Position your platform/chair/step somewhere that you can hold onto something to help you lift your weight and provide support, if you struggle with full repetitions. Use the exercise as warm-up/preparation for the full pistol squats
Exercise Notes:Complete 2 sets of 8 reps on each leg, going straight from the 8 reps on one leg into the 8 reps on the other. Rest for 2min between sets.
Minutes on exercise:6:00
Description:
Work with a smaller range of motion if you struggle with the full exercise to begin with, and build from there. Use a small step/platform or wall at your side to assist with the movement if needed
Exercise Notes:Aim to complete 3 sets of 5 reps on each leg (or as close to 5 reps as you can). Rest for 1min between each set, alternating legs (6 sets total)
Minutes on exercise:8:00
Description:
Think about really engaging the core, glutes, and quads to hold yourself in a strong, stable position - don't just try and balance; actively brace through the body
Exercise Notes:Complete 2 sets of 30secs hold on each leg, going straight from the 30secs on one leg into the 30secs on the other leg. Rest for 2min between sets
Minutes on exercise:5:00