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aDVANCED bodyweight Strength

6 Part Series

Utilising your Strength For Endurance Kit this series will really begin to challenge and improve your weaknesses and imbalances. 

The more advanced exercises included in these 10 minute sessions will test areas such as single leg strength and stability, anti rotation core control and generally require you to organise your body to move efficiently and effectively.

Workout 1

MOB - Squat to Stand 1 x 5-10

ACT - Banded Lateral Walk 3 x 20 (10 e/s)

STGTH - Supported Single leg Squat 3 x 5-10 e/s

STGTH - Banded Wood Chop 3 x 5-10 e/s

W/D - Supported Squat Mobility 1-2 x 20/30s

W/D - Supported Shoulder Mobility 1-2 x 20/30s

 

Workout 2

MOB - Kneeling Thoracic Reach 1 x 3-5 e/s

ACT - Banded Step Outs 3 x 10 e/s

STGTH - Banded Single Leg Deadlift & Row 3 x 5-10 e/s

STGTH - Supported Reach Back 3 x 5-10 e/s

W/D - Supported Squat Mobility 1-2 x 20/30s

W/D - Supported Shoulder Mobility 1-2 x 20/30s

 

Workout 3

MOB - Reverse Lunge to Overhead Reach 1 x 3-5 e/s

ACT - Banded Face Pulls 3 x 10-15

STGTH - Split Squat 3 x 5-10 e/s

STGTH - Banded Shoulder Press 3 x 10-15 

W/D - Supported Squat Mobility 1-2 x 20/30s

W/D - Supported Shoulder Mobility 1-2 x 20/30s

 

Workout 4

MOB - Windmills 1 x 10-20 rotations

ACT - Banded Knee Drive 3 x 10 e/s

STGTH - Supported Reverse Lunge 3 x 5-10e/s

STGTH - Banded Bent Over Row 3 x 10-15

W/D - Supported Squat Mobility 1-2 x 20/30s

W/D - Supported Shoulder Mobility 1-2 x 20/30s

 

Workout 5

MOB - Overhead Lunge & Twist 1 x 2-3 e/s

ACT - Banded Squat 3 x 10

STGTH - a) Supported Row 3 x 10

STGTH - b) Supported Single Leg Hops 3 x 15-20 e/s

W/D - Supported Squat Mobility 1-2 x 20/30s

W/D - Supported Shoulder Mobility 1-2 x 20/30s

 

Workout 6

MOB - Inch Worms 1 x 5

ACT - Banded Pull Through 3 x 10-20 (dbl or sgl)

STGTH - Supported Hamstring Curl 3 x 5-10

STGTH - Supported Knee Tucks 3 x 5 -10

W/D - Supported Squat Mobility 1-2 x 20/30s

W/D - Supported Shoulder Mobility 1-2 x 20/30s

 

How did you find the workouts? Have you noticed anything you need to be working on?

If you need any help, get in touch and we'll try to guide you in the right direction!

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