Fitness /  Intermediate Bodyweight Strength Session 3 (30mins)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work through as large a range of motion as you can, getting your knee down close to the floor but maintaing a braced core and good upright posture throughout

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

    • Minutes on exercise:6:00

    • Description:

      Try and keep the legs straight throughout the movement. Shift to a strength focus with the exercise by adding 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 10 reps. Rest for 2min between sets

    • 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

    • Exercise Notes:Complete 2 sets of 8 reps on each leg. Rest for 2min between sets.

    • Minutes on exercise:6:00

    • 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 3 sets of 30secs hold. Rest for 1min between sets

    • Minutes on exercise:5:00

    • Description:

      Work at a steady pace with your lunges, thinking about how you would move in a match and 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