Fitness /  Bodyweight Strength Bolt-on Session 2 (15mins)

    • Description:

      Make the movement explosive out of the lunge, and then as still as possible on the hold. If you struggle with the more advanced lunge variants, just repeat the earlier movements until you've mastered them.

    • Exercise Notes:Complete 8 lengths of the court, 2 for each lunge variation. Take 1min rest between each of the 2 lengths.

    • Minutes on exercise:7:00

    • Description:

      Make the hops as powerful as possible, landing with cushion and control and then holding the bent knee position you finish in for a second or two.

    • Exercise Notes:Complete 6 reps on each leg

    • Minutes on exercise:1:00

    • Description:

      Find a step or a chair/bench you can use for the rear foot elevation. Keep the movement under control, and try and get as low as possible on each rep.

    • Exercise Notes:Complete 2 sets of 12 on each leg. Take 30secs between each of the 4 total sets.

    • Minutes on exercise:4:00

    • Description:

      Make the plank position a real strong and stable brace of the core, not just a soft 'balancing' position.

    • Exercise Notes:Complete 2 sets of 30secs plank, with 30secs rest between

    • Minutes on exercise:2:00

    • Description:

      As with the standard plank position, really aim to make the plank position a strong and stable brace of the core. Elevate the top arm to make the position more challenging.

    • Exercise Notes:Complete 1 set of 30secs on each side, going straight from the first into the second

    • Minutes on exercise:1:00