W8 Day 1 – Endurance

WARM UP – 6 MINUTES

Complete this warm up sequence prior to starting your training session. This session will remain generic throughout the course so you are able to remember it by memory as you progress through the following weeks.

EXERCISE TUTORIALS

1 – Kneeling Ankle Mobility
2 – Adductor Rock
3 – Step Through With OH Reach
4 – Bridge and OH Reach
5 – Walkout to Sprawl


 

MAIN SESSION – 6-10 MINUTES

The first session of the last week – which is also your “test week”. The aim of this week is to see what level you have attained. Once you have reached the end of this week please read the “end of course overview” so you are able to see how you can progress from here.

This Strength Endurance session consists of 5 SETS … as this is a test, the aim is to run through this with the required rest only and using a level that has mirrored the last few weeks of your RT5 journey – levels 1,2 or 3.

The four exercises are to be completed in order – the harder the level the shorter the time you have to complete these. For more information on working out your current level please refer to the “find your level” page.

Once you have completed the 5 sets – rest and record your level & time taken.

EXERCISE TUTORIALS

1 – Jump Lunge
2 – Full Press Up
3 – Jump Squat
4 – Plank Taps


 

COOL DOWN – 6 MINUTES

Complete this cool down sequence after your training session. This session will remain generic throughout the course so you are able to remember it by memory as you progress through the following weeks.

EXERCISE TUTORIALS

1 – Frog Pose
2 – 90/90 Hold
3 – Cat / Cow
4 – Prone Extension
5 – Thread The Needle