W8 Day 5 – Conditioning

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 – 18 MINUTES

The last session of the RT5 Course is designed to test you (even level 1) – it consists of 3 levels spread over 18 minutes. It is important to record your score as this will improve using the training methodology we recommend in the “end of course overview”.

Each level has a corresponding amount of repetitions to complete within that minute.
Rest as needed, challenge yourself but always focus on form over speed.

EXERCISE TUTORIALS

1 – Dynamic Beast
2 – 1.25m Broad Jump
3 – Jump Lunge
4 – 6 Point Burpee


 

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