Fitness /  Foundation Strength Session 2

  • Rear foot elevated split squat (with weight)

    • 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
      -Keep torso upright. Don't allow front knee to travel too far beyond toes<

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

    • Minutes on exercise:12:00

  • Straight leg deadlift

    • Description:

      Keep the bar running close to the legs. Ensure shoulders drawn back and core engaged, to prevent rounding of the lower back.

    • 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:8:00

  • Low pulley row

    • Description:

      Maintain a strong core throughout the movement. Keep shoulder blades retracted, and pull the bar into the base of the rib cage.

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

    • Minutes on exercise:5:00

  • Bench press

    • Description:

      Keep wrists/elbows/shoulders all in line throughout the movement. Keep shoulder blades retracted and chest prominent.

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

    • Minutes on exercise:5:00

  • Stability plank

    • Description:

      Keep the core held tight and the abs drawn in. Maintain an active contraction, as opposed to just 'balancing'.

    • Exercise Notes:Work for 2 sets of 30secs, with 1min rest between each. Increase time by 5secs when all sets can be completed comfortably.

    • Minutes on exercise:3:00