Fitness /  Bodyweight Strength Session 1

    • Description:

      Begin the session with 5-10mins of light movement and mobility to warm-up
      Work at a steady controlled pace with your lunges, stepping out to a distance equivalent to that which you'd reach in a match

    • Exercise Notes:Complete 3 sets of 20 reps of alternate leg lunges. Rest for 1min between sets.

    • Minutes on exercise:10:00

    • Description:

      Maintain a strong core throughout, pushing through the glutes to elevate the hips as high as possible without overly-arching the back

    • Exercise Notes:Complete 2 sets of 12 reps. Rest for 2min between sets.

    • Minutes on exercise:6:00

    • Description:

      Work your 'weaker' leg first on each set, then immediately onto your stronger leg. Aim for as deep a range of motion as you can comfortably manage.

    • Exercise Notes:Complete 3 sets of 12 reps on each leg. Rest for 2min between sets.

    • Minutes on exercise:9:00

    • Description:

      Maintain a strong core throughout the exercise. Complete as many controlled reps as you comfortably can, up to a max of 20.

    • Exercise Notes:Complete 3 sets of 8-20 reps. Rest for 2min between sets.

    • Minutes on exercise:8:00

    • Description:

      Make sure the plank is held as an active contraction through the whole body, and not just as a 'balance' exercise

    • Exercise Notes:Complete 2 sets of 30secs hold. Rest for 2min between sets.

    • Minutes on exercise:3:00