Fitness /  Strength Session 3 (25mins)

  • Lunge (with weight)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin.
      -Find a weight where 12 reps is hard, but achievable. When you can complete the full 16 reps comfortably, move the weight up by 5kg.

    • Exercise Notes:Complete 12 to 16 reps alternating legs (6 to 8 lunges on each leg). Work through 3 sets, resting for 2mins between each.

    • Minutes on exercise:7:00

  • Off-set weighted lunge

    • Description:

      -Change hand the weight is held in for the second set.
      -Find a weight where 6 reps is hard, but achievable. When you can complete the full 8 reps comfortably, move the weight up by 5kg.

    • Exercise Notes:Complete 6 to 8 reps on one leg, then take 10secs before completing 6 to 8 reps on the other leg. Work through 2 sets, resting 2mins in-between.

    • Minutes on exercise:6:00

  • Rear foot elevated split squat (with weight)

    • Description:

      -Use either dumbbells held in each hand, or a barbell across the shoulders.
      -Find a weight where 6 reps is hard, but achievable. When you can complete the full 8 reps comfortably, move the weight up by 3 to 5kg.

    • Exercise Notes:Complete 6 to 8 reps on one leg, then take 10secs before completing 6 to 8 reps on the other leg. Work through 2 sets, resting 2mins in-between.

    • Minutes on exercise:6:00

  • Lunge matrix

    • Description:

      -Visualise each lunge how you would move in a rally situation
      -Work with a weight somewhere between 5-20kg. The weight used here is lower than in other exercises, as you're aiming to really maintain the integrity of the lunge action

    • Exercise Notes:Complete 3 sets through of the 20 rep sequence of the full matrix, resting 90secs between each set. Complete sets 1 and 2 with a bag/bar across the shoulders, and then a fast set 3 working just with bodyweight to finish.

    • Minutes on exercise:5:00