Fitness /  Strength Session 1

    • Description:

      Begin with 5-10min light cardio/mobility, before completing 10 reps of each exercise in the barbell routine. Further warm-up can be incorporated by completing an initial set on each exercise in the main session with 50% weight

    • Exercise Notes:For each working set in the session use the heaviest weight that you are able to complete the prescribed reps with while maintaining good form

    • Minutes on exercise:10:00

    • Description:

      Stabilise briefly at the bottom of the lunge, and push out powerfully driving through the glutes and quads

    • Exercise Notes:Work for 4 sets of 12 to 16 reps, with 2mins rest between each. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:10:00

    • Description:

      Hinge forward through the hips, bracing the core and maintaining a slight arch in the lower back 

    • Exercise Notes:Work for 4 sets of 6 to 8 reps, with 2mins rest between each. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:10:00

    • 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 3 sets of 6 to 8 reps, with 2mins rest between each. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:8:00

    • Description:

      Keep the wrist, elbow, and shoulder in the same plane throughout the movement

    • Exercise Notes:Work for 3 sets of 6 to 8 reps, with 2mins rest between each. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:8:00

    • Description:

      Keep elbows tucked in, and ensure body is rotated round as far as possible for each rep

    • Exercise Notes:Work through 3 sets of 20 reps, with 2min rest between sets. Increase weight when all sets can be completed comfortably

    • Minutes on exercise:5:00