Tuesday 14/05/2024
FitneSS
Strength Training - 1-1/4 Back Squat
4 Sets:
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps
Rest: 2 minutes between sets
Intensity: Increase weight each set, aiming for a 9/10 intensity on the final set while maintaining good form.
Strength and Mobility (3 Alternating Sets)
Reps: 10 per side, each set
Focus: Perform slowly and with control to emphasize the quads.
Rest: As needed
Reps: 15-20
Equipment: Same bar as used for hack squats
Rest: As needed
Reps: 15-20
Note: Perform unloaded; use a band or ring for support to achieve good range of motion.
Rest: As needed
Extra Credit - Handstand Agility Drills (5 Sets)
Exercise: Lateral Plate Taps on Wall
Reps: 8 taps
Instructions: Alternate sides each set. Start with a small plate and increase the height if the set is completed under control and unbroken. If unable to control, maintain current height.
Rest: As needed
Cardio Endurance
Description: Time Descending Ladder
3min-2min-1min
Activities:
Rowing
Bike
Shuttle Runs
Competition
Strength Training - 1-1/4 Back Squat
4 Sets:
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps
Rest: 2 minutes between sets
Intensity: Increase weight each set, aiming for a 9/10 intensity on the final set while maintaining good form.
Mobility and Strength Circuits (3 Alternating Sets)
Reps: 10 per side
Focus: Slow and controlled movements to emphasize the quads.
Rest: As needed
Reps: 15-20
Note: Use the same bar setup as for hack squats.
Rest: As needed
Reps: 15-20
Instructions: Perform unloaded; utilize a band or ring for support to achieve optimal range of motion.
Rest: As needed
Cardio Endurance
Description: Complete for time
Activities:
Rowing: Decreasing calories each round (50-40-30-20-10).
Ski Erg: Decreasing distance each round (500m, 400m, 300m, 200m, 100m).