Fitness /  Strength Session 2 (Week 4c)

    • 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:

      Don't allow the knee to track forwards beyond the toes on the working leg, try and make the movement straight up and down with the rear knee almost touching the floor at the bottom of each rep

    • Exercise Notes:Work for 5 sets of 6 to 8 reps (each leg), with 2mins rest between each. Increase weight when all sets can be completed comfortably.

    • Minutes on exercise:10:00

    • Description:

      Make sure the ankles are secure, either hooked under a bar or held by a partner. Keep the body straight throughout, pivoting only at the knees

    • 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:

      Try to work through a full range of motion, hanging briefly in full extension at the bottom of the movement and rising up until the chin is level with the bar

    • Exercise Notes:Work for 3 sets of 8 reps (or as many as you can complete with good form), with 2mins rest between each.

    • Minutes on exercise:8:00

    • Description:

      Maintain a strong core throughout each set, lowering the body slowly before driving back up powerful 

    • Exercise Notes:Work for 3 sets of 25 reps (or as many as you can complete with good form), with 2mins rest between each.

    • Minutes on exercise:8:00

    • Description:

      Brace the core and upper body so that they remain still and stable throughout. Draw the knees in by contracting the abs, squeezing briefly at the end of the movement

    • Exercise Notes:Work through 3 sets of 12 reps, with 2min rest between sets.

    • Minutes on exercise:5:00