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
|30 seconds each leg
|Hip flexor stretch
|30 seconds each side
|Rock back to plank position
This final week sees you achieve the ultimate goals for each exercise in terms of reps, sets and load. You should be feeling more mobile, stronger and fitter through the steady increase in stressors to your body. Congratulations on completing the training plan!
If you have time to fit another strength and conditioning session in this week, repeat session 1.