Day 1 - Strength & Conditioning (5th-10th Mar)

Welcome to week 2 everyone.

With this strength and conditioning programming the main goal will be to improve your strength through functional movements. This will carry across to your every day life with the aim to improve your quality of life. There is also the benefit of decreasing the risk of injury through a lot of stability work which will be implemented. One day a week will be conditioning bias where your heart rate will go through the roof and you’ll be required to work. The other two days will be focused on building strength and improving stability.


If you have any questions about the programming and how it works please don’t hesitate to ask.


Mitch

PREHAB

For 7 minutes move through rounds of:

150m Row

5 Push ups (3 second pause at the bottom)

10 Banded Pull aparts


Build to a heavy Bench Press

Then perform 4 sets of 10 @65% of your best lift


4 sets of:

6 Split Squats (each leg)

10 Glute Bridges (3 second pause at the top)


3 sets of:

8-12 Bent Over Barbell Row


Every Minute On The Minute for 9 minutes:

Min 1: 6 Seated Dumbbell Shoulder Press

Min 2: 15 Barbell Bicep Curls

Min 3: 20 Hollow Rocks

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