Strength is a SuperPower: Strength Day 1, week 1 in this 4 week cycle.
Tissue activation/ injury prevention:
Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability
3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you can do
10-30s McGill Sit up holds https://buff.ly/48J6c5M
Max Side Plank e/s https://buff.ly/4bX8u4d
5 x Bird Dog, e/s https://buff.ly/4av4JkP
Main Effort:
3 x 5 @ RPE 7
Squat (see options + videos below)
Shoulder press (see options + videos below)
Pull up/ weighted pull up (see scaling options + videos below)
Beginners and the time poor. Stop here. Don't do the Accessories
Accessories @ RPE 6-7 (leave 3-4 reps in the tank at the end of each set, or work at 60-70% of your recent max)
3 x 10 Weighted RFESS
3 x 10 Landmine rotation or Russian Twist
3 x 10 Bicep curls e/s
Go to https://buff.ly/49bO2eb for all of the scaling options and how to videos
Photo by Sushil Ghimire on Unsplash
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