GYM PROGRAMME

8-10 reps unless otherwise stated

A1 Trap Bar Deadlift then immediately

A2 Shoulder Press

B1 Stiff Leg Deadlift then immediately

B2 Leg Extensions

C1 Bent Over Lateral Raise

C2 Chest Fly

D1 Tricep Dips

E1 Reverse Fly

Met con: Slam Balls or Ski Erg

45 seconds on 30 seconds rest x 8-10 sets.

(Post exhaustion set)

A1 Back Squat then immediately

A2 Leg Extension

B1 Low Pulley (or seated row)

B2 Straight Arm Pulldown

C1 Back Extension

C2 Wall Sit

D1 Upright Row

D2 Bicep Cable Curls

E1 Candlesticks or Hollow Hold

E2 Pallof Press

3 x 15-20 repetitions on 90-120 seconds rest

Met Con: Assault Bike.

30 seconds effort followed by 30 seconds rest x 8-10 sets.

A1 Walking Lunges or Step Ups then immediately

A2 Cable Hip Thrust

4 x 10-12 repetitions on 60-90 seconds rest

B1 Incline Chest Press

B2 Pulley Machine

4 x 10-12 repetitions on 60-90 seconds rest

C1 Flat Dumbbell Press

C2 Single Arm Row

4 x 10-12 reps on 60-90 seconds rest between sets

D1 Preacher curls then immediately

E1 Tricep Dips

E2 Z-Bar Curls

F1 Plank or Hollow Hold

Met Con: Rowing Machine.

20 Seconds max effort on 10 seconds rest x 10.