Fitness /  Intermediate Bodyweight Strength Session 1 (30mins)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work at a steady controlled pace with your lunges, visualising the shot you would be playing from each position

    • Exercise Notes:Complete 3 sets through of the 20 rep pattern. Rest for 1min between sets.

    • Minutes on exercise:6:00

    • Description:

      Keep the body still and stable throughout, don't let the torso rotate during the leg raising action. Ensure the movement stays slow and controlled. Add a resistance band to make the exercise more challenging

    • Exercise Notes:Complete 2 sets of 12 reps on each leg. Rest for 1min between sets.

    • Minutes on exercise:6:00

    • Description:

      Focus on working through as large a range of motion as you can, and maintaining a strong core with solid technique. Check your form in the mirror, and aim to progress your range over time. Add additional weight to make the exercise tougher

    • Exercise Notes:Complete 3 sets of 10 reps. Rest for 2min between sets

    • Minutes on exercise:8:00

    • Description:

      Maintain an engaged core throughout the exercise, keeping your torso strong and stable to prevent rotating or collapsing

    • Exercise Notes:Complete 3 sets of 12 reps of alternate shoulder touches. Rest for 1min between sets.

    • Minutes on exercise:5:00

    • Description:

      Make sure the plank is held as an active contraction through the whole body, and not just as a 'balance' exercise

    • Exercise Notes:Complete 1 set of 30secs hold on each side. Rest for 1min between sets

    • Minutes on exercise:2:00