GYM PROGRAMME

A1 Goblet Squat or Back Squat then immediately

A2 Barbell Press

4 x 10-12 repetitions on 60 seconds rest

B1 Walking Lunges (10-12 each leg) or Dumbbell Split Squat then immediately

B2 Leg Extensions

4 x 10-12 repetitions on 60 seconds rest

C1 Spanish Squats (use band)

1 x max reps until the quads can’t take any more! Or wall sits for maximum duration.

D1 Dumbbell Press-ups (leave 1-2 RIR - Almost to failure)

3 sets on 60-90 seconds rest

E1 Bent over Lateral raise

4 x 10-12 reps on 60 secs rest

F1 Triceps dips (bench or bar)

3 x 10-15 on 60 secs rest

G1 Dumbbell Curl & Press

3 x 10-15 reps on 60 secs rest

Met con: Assault Bike or SPARC machine.

30 Seconds max effort on 30 seconds rest x 8-10 sets.

A1 Lat Pulldown (palms down) or Pull-ups (if strong enough) then immediately

A2 Dumbbell SLDL

4 x 10-12 repetitions on 60 seconds rest

B1 Single Arm Dumbbell Row then immediately

B2 Dumbbell Side Lunge (each leg)

4 x 8-10 repetitions on 60 seconds rest

C1 Dumbbell or Kettlebell Pullover (use bench)

3 x 10-15 reps on 90 seconds rest

D1 Hammer Curls

4 x 10-12 reps on 60 seconds rest

E1 Hollow Hold

2 x up to 1 minute holds on 1 min rest

F1 Cable Wood-chops

2 x 15-20 repetitions on 90 seconds rest

G1 Hanging knee/leg raise

2 x max reps on 90 seconds rest

Met Con: Ski Erg or slam ball.

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

Session Three: Whole Body

A1 Leg Press then immediately

A2 Dumbbell Chest Press

3 x 10-12 repetitions on 90-120 seconds rest

B1 Walking Lunges or Split Squat then immediately

B2 Lat Pulldown (palms down)

3 x 10-12 repetitions on 90-120 seconds rest

C1 Leg Curl then immediately

C2 Dumbbell Curl & Press

3 x 10-12 reps on 90 seconds rest between sets

D1 Triceps Dips then immediately

D2 Hammer Curls

3 x 10-12 repetitions on 90-120 seconds rest

Met Con: Assault Bike or SPARC machine.

20 Seconds max effort on 40 seconds rest x 6.