Welcome to session 2. Todays work out does include include any heavy weights or barbells and instead our focus today is on conditioning. The aim of these sessions is to allow you to eventually maintain a higher level of performance for longer. It will suck now but at the end of a BASI exam when you are going back through the bumps for the 15th time in a row you will be glad you did it. Take time to read through the workout carefully prior to completing it, the majority of exercises today will be completed as part of a circuit so make sure you are clear on what it is you need to do prior to starting.
Circuit – A series of exercises performed in a routine with strict instructions on when and for how long you should rest.
Round – Each time you complete all of the exercises in a circuit is known as a round. You may be asked to complete 1 round which is just once through each exercise of 10 rounds depending on how mean your coach is feeling.
Aim of Session: Conditioning
Warm Up – Ton up
- 10 x Air squats
- 10 x Star Jumps
- 10 x Squat Thrusts
- 10 x Split Jumps
- 10 x Burpees
- 10 x T Stabilisation
- 10 x Plank get ups
- 10 x Mountain climbers
- 10 x Push ups
- 10 x Lunges (each leg)
Upon completion perform a selection of dynamic stretches relevant to the sessions work.
Main Resistance Training
Perform the 3 Exercises listed below for the prescribed number of reps as a circuit. Complete 5 rounds and only allow yourself to rest for 60 seconds between each round. Do not rest between sets or reps.
5 x Dumbell Snatch each arm
5 x Dumbell swing
10 x Burpees
Rest 60 Seconds. Repeat
The Exercises – The Technique and how many reps
Dumbell Snatch – Perform 5 Reps on each arm per round.
Dumbell Swing – Perform 5 reps per round.
Burpees – Perform 10 per round.
Perform 3-5 rounds of the following circuit or exercises with no rest.
Wheel Roll – Perform 15 Reps – See this video for technique
V-Ups – Perform 15 reps – See this video for technique
Supermans – Perform 15 reps – See this video for technique
Saxon Side Bends – Perform 6 reps each side – See this video for technique
Perform a plank to failure. Record your time.
All over stretch and foam roll.