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 exercises have changed this week, stepping away from machine based and onto free-weight exercises. These are of added benefit due to the requirements they put on your core to keep good form, rather than relying on the machine to support you in the movements. The load is kept the same this week, to allow you to build confidence your confidence with the exercise.
The lower body session is also incorporating more free-weight exercises than it was, with the introduction of a back squat and a change to the other exercises. The dumbbell reverse lunge requires you to use your core to control the movement more than in the static split squat exercise.
The superset has been removed from this session now, so you get to work through each exercise individually. This will allow you more freedom when it comes to improving your speed in these exercises. With free-weight exercises and more control needed, comes increased rest time between sets.