Balanced Body Foundations
Run, Jump, Squat, Flex, Push, Pull
Requirements:
Basic gym: Pull-up bar, TRx, dumbells,
Week 1
Level 2
Gym Pull + Hip ER
Gym Pull + Hip ER
Gym Pull + Hip ER (TOGGLE)Gym Pull + Hip ER (TOGGLE)
Nordic 4 x 4 minutesNordic 4 x 4 minutes
Gym Push + Hammy & QuadsGym Push + Hammy & Quads
Gym Legs + Shoulders & SpineGym Legs + Shoulders & Spine
Long & Slow + AbsLong & Slow + Abs
Week 1:
1
Gym Strength Session (Pull) + ER
V02 high effort work
Warm-up 10 mins
3 x 4 mins at a pace that feels just about doable
Gym Strength Session (Push) + FS
Zone 2 - long and slow 30-50 mins, nasal breathing
+ Abs at home
Gym Strength Session (Legs) + Shoulders/Back
2
3
4