Fitness /  Foundation Multi-Element Session 6 (6mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Use random multi-direction movements with the ghost, working just with 1 or 2 steps and no racket if space is limited

    • Exercise Notes:Work through 6 max speed reps, then rest for 30secs before going into the next exercise (ignore the sets/rest parameters suggested within the video)

    • Minutes on exercise:1:00

    • Description:

      Aim to work through a smooth and controlled tempo on each rep, using a weight that you're able to complete a good full range of motion with. You can use a bag or other similar object if you have no weights equipment available

    • Exercise Notes:Work through 6 reps on each leg, then rest for 30secs before going into the next exercise

    • Minutes on exercise:1:00

    • Description:

      Use a bench or step no higher than around 20". Take time to step off and reset between each rep rather than 'bouncing' through - this should be focused on as a max force power exercise, rather than as an endurance one.

    • Exercise Notes:Complete 6 reps, then rest for 30secs before going into the next exercise

    • Minutes on exercise:1:00

    • Description:

      Keep the exercise slow and controlled, really focusing on getting that hip rotation and deep knee bend. Maintain a strong hold within your core throughout, to help concentrate on balance and stability.

    • Exercise Notes:Work through 6 reps on each leg, then rest for 2mins before repeating for a total of 3, 4, or 5 circuits through.

    • Minutes on exercise:3:00