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 – 27 MINUTES

The second session of Week 4 will focus on developing Strength using specific tempo’s. Take note of the new tempo’s which have increased to 4:1 (4 second negative : 1 second concentric).

This session consists of four exercises which are to be completed in order, on completion of the round (all four exercises) rest for the detailed time shown within the video which correlates to your fitness level. You have 25 minutes to complete 3 rounds in total – form over speed. For more information on working out your current level please refer to the “find your level” page.

Once you have completed the first video, rest for the amount of time that relates to your current fitness level then proceed onto the Every Minute On The Minute (EMOTM) conditioning video.

EXERCISE TUTORIALS

1 – Split Squat
2 – Walkouts
3 – Pistol Squat To Box (Counterbalanced)
4 – Hollow Hold Reps


 

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