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The program has now been going for a month so hopefully by now you are in the swing of everything.
There shouldn’t really be too much soreness after any of the workouts now, coordination and form should be good and starting to get semi automatic. You should even be starting to get a little more endurance with all the exercises.

This week I am adding a couple of new exercises, chin-ups and big double leg jumps as well as adding a variation on the pushups.
These exercises come with a couple of caveats... 1)chin-ups – not everyone will be able to do these, these are a difficult one for the ladies, and for guys carrying a few too many kgs. 2) the big double leg jumps should not be done if you are ACL deficient or have any significant problems with your knees. 3) push up variations- don’t progress to the variation if you have any shoulder issues.

If you found you really really cruised through last week then add 1-2 more reps on top of what is written below for each set. If you only just made it then spend the week consolidating and continue at last weeks level.

Modifications for different fitness levels:

As per last week;

Not so fit currently: halve all repitions, and reduce the push ups to knee push ups

Very Fit- increase all repitions by 50%, and 100% if required.

The Video demonstrations:
https://www.youtube.com/channel/UCnhaRMzS4HzVNTEGl3Wwtxw

Week 5 Session’s 1 & 2
Finding Rythm.

Block 1- 2 x through

Alternating leg lunges x17 each side
Full butterfly catch with stretch cords x28
Bicycles (dead bugs) x 22 each leg
Rapid push ups x 8

Block 2- 2 x through

Single leg heal raise left x 22
Single leg heal raise right x 22 each side
Tricep extensions on stretch cords x 22
Supermans -opposite arms and legs alternating sides,
5 second holds 10 each side

Block 3- 2 x through

Single leg squats right x 22
Single leg squats left x 22
Seated triceps dips x 22
lateral plank left 10x 5 second holds

Block 4- 2 x through

Single leg deadlift left x 22
Single leg deadlift right x 22
Shoulder external rotation and retraction pulls x 22
push up x 16
plank 10x 5 second holds

Block 5- 2 x through

Chin-ups x 4
3 consecutive big double leg jumps x 3

Block 6- 2 x through

Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right

Week 6 Session’s 1, 2
Consolidating

Block 1- 2 x through

Alternating leg lunges x19 each side
Full butterfly catch with stretch cords x30
Bicycles (dead bugs) x 24 each leg
Rapid push ups x 8

Block 2- 2 x through

Single leg heal raise left x 24
Single leg heal raise right x 24 each side
Tricep extensions on stretch cords x 24
Supermans -opposite arms and legs alternating sides,
6 second holds 10 each side

Block 3- 2 x through

Single leg squats right x 24
Single leg squats left x 24
Seated triceps dips x 24
lateral plank left 10x 6 second holds

Block 4- 2 x through

Single leg deadlift left x 22
Single leg deadlift right x 22
Shoulder external rotation and retraction pulls x 22
push up x 16
plank 10x 5 second holds

Block 5- 2 x through

Chin-ups x 4
3 consecutive big double leg jumps x 3

Block 6- 2 x through

Hip flexor stretch 30 sec Left
Hip flexor stretch 30 sec right
Seated hamstring stretch left 30 sec
Seated hamstring stretch right 30 sec
Pec stretch left 30 sec
Pec stretch right 30 sec
Shoulder internal rotation stretch 30 sec left
shoulder internal rotation stretch 30 sec right

 

 

 

 

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©2015 Transitions

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