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Warm up – Dynamic and lower body stretch

Moving - Dynamic Warm ups 20sec work /On the Spot - Dynamic Movement 10-20sec // Jog, jog and touch floor, lateral jogging, heels to bum, high knees, toy soldiers, 5 x inchworms / Prisoner Squats,  V-Ups single arm leg, Horse Stance – Same side Arm and Leg - Left Side and Right// stretch lower body 2min 

Workout  Goal: Complete our Conditioning phase Weeks – Lower & Upper Body Blast -Time Aprox: 30min 

Station 1   (Equipment needed – resistance bands and Mat)  

 4 Rounds with a 100m Run or on the spot Cardio for 45sec and aim to be under or no more than = 8min 

10 Resistance Band Power Clean Press Overhead

10 Resistance Band Front Squat Thruster

10 V-Ups –Single Leg and Arm L/R = 2reps (high five yourself behind lifted leg)   

Note: Once 4 rounds are completed...assess whether you’re up for some cardio before moving to station 2.

Station  2 – (Equipment Needed – Resistance Bands Anchored at high point)

Up the rep ladder and down start at 5-6-7-8-9-10-9-8-7-6-5  + 100m Run to finish or 45sec on the spot cardio                                                                      

  • Push ups on knees  or toes or some reps on toes and some on knees
  • Resistance Band High Latt Pulls – Kneeling 

Note: Once completed...assess whether you’re up for some cardio before moving to station 3.

 Station - 3 (Equipment needed – resistance bands and Exercise Mat)

10 Resistance Pulsing Squat + Front Squat

5 Burpees                                                 

10 Horse Stance – Same side Arm and Leg - Left Side       

10 Horse Stance – Same side Arm and Leg – Right Side 

x 3 Rounds and aim to be under or no more than = 8min 

Coaching Focus

We are completing our 4 weeks of the conditioning phase of this program and with this great workout that raises you to the next level of strength and fitness. 

Today’s focus is on endurance. Begin with a fair pace that they are able to maintain and as you complete rounds and get more confident with the movement patterns then you can begin to accelerate through to the end of the workout.

Warm Up

Quickly review the formula for today’s warm up then begin. Make all adjustments  you need during the warm ups.

Workout

There are 3 stations. Stations one and 3 are similar formula and station 2 very different.

Start on Station 1 and you will perform 10 Resistance Band Power Cleans, 10 Resistance Band Front Squat Thruster, 10 V-Ups –Single Leg and Arm L/R = 2reps and complete 4 times through with a 100m run. Then move to Station 2 and it will work as follows. Perform 5 push ups, 5 Kneeling Latt Pulls with resistance band, then 6 reps of both, 7, 8, 9, 10, 9, 8, 7, 6 and finish at 5reps followed by a 100m run. (Note: make sure you take your time and rest when needed...we are always looking for good form in push ups and slow pulls etc.) And then move to Station 3.

Note: Keep at least 3-5min to finish up and stretch... 

Coaching Tips

  • This workout offers the opportunity for you to find your own level. Don’t be afraid to begin to push yourself to higher levels today.
  • This workout is about more work, less time, go for speed.
  • Be sure to restate the integrity as you fatigue, through discipline in correct technique the body will adapt and fitness will come.

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