W8 Day 3 – Strength

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 – 12-21 MINUTES

The second session of your last week is another test focused on Strength, Tempo and overall Conditioning. You will recognise many of the exercises but with a slight difference. For this session we will be performing all four exercises E3MOTM (Every 3 Minutes On The Minute).

Continue with this session until you are unable to keep within a three minute round, stop the video – record your time and the level you have attained.

EXERCISE TUTORIALS

1/2 – Split Squat
3 – Eccentric Press Up
4 – V-Sit Twist


 

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