WARM UP

1min supine cycle crunch (opposite arm opposite knee

Then

2 rounds of

1 sequence of works greatest stretch

5 inch worms hands only

5 inch worms feet only

STRENGTH

A big part of today is controlled reps and mind muscle connection. Try to visualise your muscle working for a purpose. Focus on the movement NOT the reps

A1 Max quality pull ups on door frame (chest will slide up door/watch the handle)

Or

Table rows (use the opposite grip to what you did yesterday)

  • If you have somewhere outside to do pull ups then use it J

A2 Max hamstring towel slides

-find a smooth surface (kitchen floor) perform a sliding hamstring curl like you would on a rower seat. You may want to hold on to some table legs or place hands under couch to get some leverage. You can also place hands by your sides to support

– main point is the foot drag even if your backside is hardly off the ground

*rest 30second between exercise and 1min between sets

Repeat for 3 sets

B1 Max single arm push ups. I would like you to try single arm push ups even if it means doing them on your knees. Rest 45sec between arms

B2 Single leg squat like last week to a seat, couch, coffee table. Sit on the object and stay tight. Come off the object stand up but do not rest at the top and do NOT alternate legs. Perform max on one leg, rest 45, max on other leg

*rest 30second between exercise and 1min between sets

Repeat for 3 sets

C1 Max HSPU (I would prefer strict)

If you need to scale please perform a pike HSPU with feet either raised on seat so hips and torso is at 90 degrees OR perform HSPU in a downward dog position

C2 15-20 banded good mornings or simply perform hard and tight superman holds

*rest 30second between exercise and 1min between sets

Repeat for 3 sets

D1 Table tricep extensions (challenge to hit 8-12 reps)

D2 single or double leg calf raises 10-20 reps pending if you are single or double leg raising

*rest 30second between exercise and 1min between sets

Repeat for 3 sets

MIDLINE

Accumulate 2mins each side in a side plank

*you can scale to a knee bent plank

You must be logged in to post a comment.