GYM PROGRAMME
Weeks 6-7
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A1 Goblet Squat or Back Squat then immediately
4 x 10-12 repetitions on 60 seconds rest
B1 Walking Lunges (10-12 each leg) or Dumbbell Split Squat then immediately
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
4 x 10-12 reps on 60 secs rest
F1 Triceps dips (bench or bar)
3 x 10-15 on 60 secs rest
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.
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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
4 x 10-12 reps on 60 seconds rest
E1 Hollow Hold
2 x up to 1 minute holds on 1 min rest
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.
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Session Three: Whole Body
A1 Leg Press then immediately
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
3 x 10-12 reps on 90 seconds rest between sets
D1 Triceps Dips then immediately
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.