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|
The load is the same as last week, with another increase in the number of reps or sets of some exercises. Take it steady and make sure you are maintaining good form throughout the session.
If you have time to fit another strength and conditioning session in this week, repeat session 1.