Follow along warm-up (14 mins)
A1: Knees over toes lunge (or elevated front foot)
3 x 8-10 reps
Elevate the front foot, hold some dumbbells or a weight on your back. Then go to work!
A2: Swimmers (optional rest)
3 x 30-60s
Get those shoulders working with this as you rest between squats. Try to maximally squeeze your hands behind you.
B1: NEUTRAL GRIP PULL UPS
3 x 16-8 reps
Neutral grip with bars or on the rings if possible. Pull high and aim to get chest to the bar/rings.
B2: OPTIONAL HIP CARs
3 x 3 reps each way (both sides)
Use the bench or a wall for balance. Don’t stress too much about the form to begin with - just make nice big circles with the hips. As you get more capable try to minimise how much the rest of the body moves.
C1: Bar Dips
3 x 10 reps
Keep the elbows stacked over the wrists. Go as low as you can while hitting the number of reps required. To increase difficulty go lower, or add some weight on a weight belt.
C2: Supine Leg Extensions (2 versions)
Easy: base leg bent
Challenging: base leg straight
Lie on your back, draw one knee into your chest and keep it as close to your body as possible as you straighten the leg completely. The aim is to use the hip flexors and quads to overcome the stretch in the hamstrings.
D1: Romanian Deadlifts
Grab a bar, keep the lower back nice and flat. Hinge at the hips, aim to hit really hit the hamstrings and keep the bar in contact with your legs.
REPLACE
HIP REHAB WORK: Bench Pigeon Reps
1-2 x 10r (each side)
The more incline on the bench the easier this becomes. Aim to find a nice deep stretch through deep in the hip capsule.
SHOULDER REHAB WORK: Reclined Cubans 6-8kg
1-2 x 8-10 (each side)
On an incline bench set-up in cactus and get those shoulders rolling.
REPLACE