Training Programme 7-2

Warm Up

Correctives

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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

Bench Press / Incline Press

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Teaching Points

Sets : 4

Time : 60 sec

Rest : move straight to next exercise (superset).

Notes : Men use flat bench unless told otherwise, women work inclined.

 

Press Ups

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : 3 minutes 

Notes : 

Part 2

Log Lift & Press

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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

Cleans

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Sets : 4

Time : 60 seconds

Rest : 3 minutes

Notes : Pull Back with elbows out at 45 degree

Part 3

Rope Pull

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : move straight to next exercise (superset).

Notes : Hand over hand then lean back as you pull.

Box Dips

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Teaching Points

Sets : 4

Time : 60 seconds

Rest : 3 minutes 

Notes : Keep close to the box.