Day 1 – Warm up

Stick Rotations

10 reps of each exercise. Move from the feet up, hips, shoulders, arms. The co-ordination chain intro will help you understand the sequence.

Deadlift extension

10 reps, follow the key points shown in the video with a slow tempo and focus on both the quality and technique of the squat.

Lunge clock

3 sets: Follow the sequence in the video and move at the same pace. Balance and control is the focus in each of the step moves.

Monster Walks

10 reps each leg: The static leg is the one being worked by the movement of the other leg with the mini band. Go down with the hips to create the step out. Keep tension on the band when stepping back by keeping the feet shoulder width.

Hops, fwd, back, side, twist

View our complete skipping tutorial series.

Back to: Week 17 – Strength & Power > Day 1