June Week 1 - Low Intensity Week (5)

This will, in fact be the 5th week of your program.
In a lot of ways this is a “Recovery Week” but please remain focused on performing each exercise and drill as well as you can. I have changed some of the drills this week to keep the program fresh. So watch the videos and work hard at getting the basics right before we increase the intensity.

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 10 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 20 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 12 reps per set. If you are using free hand weights, you should be doing 12 reps on each arm!

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 3 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 1min Wall Sits; 3x 15 Skateboarders on each leg (swap legs after each set); 3x 30 Jump Touches (swapping arms after 15 reps); 3x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 3 times a week.

Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
** NOTE NEW COMBINATIONS!
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.




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