GYM PROGRAMME

Pre-exhaustion set

10-12 Reps

A1 Leg Extensions then immediately

A2 Back Squat x 4

B1 Stiff Leg Deadlift then immediately

B2 Seated DB Press

C1 Chest Fly

C2 Tricep Dips

4x

D1 Face Pulls x3

D2 Tricep Pulldown x3

E1 Side Plank with Row

E2 Cycle Situp

Met con: Slam Balls or Ski Erg

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

(Post exhaustion set)

A1 Bulgarian Split Squat then immediately

A2 Stiff Leg Deadlift

B1 Bent Over Row

B2 Dumbbell Step Ups

C1 Wide Grip Pulldown

C2 Seated Row

D1 Z Bar Curls

D2 Preacher Curls

Met Con: Assault Bike.

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

A1 Deadlifts then immediately

A2 Incline Chest Press

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

B1 Pendulum Lunge

B2 Lat Pulldown or Pullups

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

C1 Bench Press

C2 Bent Over Rows

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

D1 Wall Sits then immediately

D2 Leg Extensions

E1 Lateral Raise

E2 Z-Bar Curls