Fitness /  Foundation Strength Session 1

    • Description:

      -Begin with 5-10min light cardio/mobility. Further warm-up can be incorporated by completing an initial set on each exercise with 50% working weight
      -Sit back on heels as you lower through full ROM, with chest out & head up

    • Exercise Notes:Work for 3 sets of 8 to 10 reps, with 2mins rest between each. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:12:00

    • Description:

      Step smoothly out to a comfortable distance, keeping the head up and shoulders back. Pause briefly, then push through the front leg and pull through the back leg to drive back up to the start position

    • Exercise Notes:Work for 3 sets of 16 to 20 reps (alternating legs), with 2mins rest between each set. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:8:00

    • Description:

      Keep the body strong and straight, pulling the elbows back to bring the chest to the bar

    • Exercise Notes:Work for 2 sets of 8 to 10 reps (or as close to as you can), with 2mins rest between each. Increase by 2 reps when all sets can be completed comfortably.

    • Minutes on exercise:5:00

    • Description:

      Concentrate on keeping the body strong and stable, lowering to the floor before driving back up through the chest, shoulders, and arms

    • Exercise Notes:Work for 2 sets of 12 to 15 reps (or as close to as you can manage), with 2mins rest between each. Increase by 2 reps when all sets can be completed comfortably.

    • Minutes on exercise:5:00

    • Description:

      Focus on twisting through the torso, keeping the elbows tucked in to the side of the body

    • Exercise Notes:Work for 2 sets of 20 reps, with 2mins rest between each. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:5:00