Before each session you should complete a mobility circuit to get your body ready to work.
|Swing arms across chest||1 minute at various angles|
|Hamstring swings||30 seconds each leg|
|Hip flexor stretch||30 seconds each side|
|Rock back to plank position||1 minute|
|Cat stretch||1 minute|
1. Session 1
The training plan follows a linear progression, so this week sees you increase the reps of some of the strength exercises slightly whilst maintaining the load and rest time.
2. Session 2
If you have time to fit another strength and conditioning session in this week, repeat session 1.