June - Week Four - High Intensity Week

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 12 reps holding each rep for 20 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.

Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 40 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 4 sets of 15 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 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

One Lower Body Session.
Circuit of Exercises A-E (
Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 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 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 45 Jump Touches (swapping arms after 20 reps); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.


Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
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.


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

Endurance running –
Fartlek circuit - Continuous for 30 minutes 3 times a week.

This is a week to really push yourself with the intensity close to maximum. Do not cut corners and try and complete every session set down for completion in your weekly program on time and with the best technique possible.

You will have to cope with the soreness! Next month the emphasis will shift from mainly strength with some endurance to a more even balance of strength, endurance and technical work so really push yourself this week!

JH