Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.

Remember: "practice makes perfect, and perfect practice makes permanent".

As always please listen to your body. If it ain't on, it ain't on!! rest and mobilise!

Not long till All-Stars !!!!

We will focus our programming on the upcoming competition. If however you are not involved in the comp and you follow this, please continue to do so as it will still be beneficial to you.

 

Monday 18th August 

  A):  Air Assault Bike 5 Minute Calorie Test (Guys aim for 75+ , Girls aim for 60+) (Warm Up accordingly! Spend 4-5 minutes gently warming those legs up, and the same again after! This is compulsory!!)  (Note: This is a hard task, especially if you actually go for it! Do make sure you have had some time to gently build into the pace. When ready to start do go for it knowing that guys, you need to hit an average of 15 cals each min. And girls, you need to get 12 each min. It sounds tall but is very achievable . Just know that constancy and enduring 'that burn' will be key. Enjoy!).   B): Toes to Bar Progression, 6 sets of 6 (UNBROKEN!),  Rest :50 seconds between efforts.   (Note: Following on from last week here is a progression to help get you to start stringing numbers together. If 6 reps unbroken is too much then cut it to 4 or 5 and keep the rest period the same. If you cut it to 3 reps then have your rest period be :40 seconds instead of :50s. Add on additional sets until 36 reps have been completed  ).      

Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.

Enjoy!