Training Programme 7-1

Warm Up

Correctives

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Teaching Points

Sets : 3

Time : 30 sec

Rest : move straight to next exercise (superset).

Notes : These are the 3 or 4 exercises specific to you. Everyone on the programme will have their own so images are not available I'm afraid.

Work Out

Part 1

Back Squats/ Deadlift

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Teaching Points

Sets : 4

Time : 60 sec

Rest : move straight to next exercise (superset).

Notes : Go deep, raise heels if needed.

Women use deadlift

Leg Extension

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : 3 minutes 

Notes : Keep tall.

Part 2

Romanian Deadlift

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : move straight to next exercise (superset).

Notes : Keep a strong back with bum up

KB Swing

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : 3 minutes 

Notes : Pause at top let the kettle bell drop then follow it through.

Part 3

Prowler Push

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : move straight to next exercise (superset).

Notes : Keep arms straight and head up.

Prisoner Squats

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : 3 minutes

Notes : Draw in the stomach to increase balance.