Sorry for the delay
Program overview for 2 weeks
Bella - Volume then rest then intensity
Zoe - skiing then rest then xc running
Madi - rest then intensity
Kieran - rest then intensity
Ryan - rest then intensity
Ryan, Madi and Kieran this is a metal and physical chill week. Please be super chilled about training so that we go into the next 5 weeks full of enthusiasm.
Strength training
3 sets 8-10 reps 60% max
Warm-up - please work through the warm-up in the video, it should take about 15 min or more
https://www.youtube.com/watch?v=oXj10Hg-3PE
Bench Press
Face pull - low weight
Power Cleans - please watch video https://www.youtube.com/watch?v=ePdfXwyjyHw
T-bar row
push-ups - dynamic
Squats
Hanging leg raises
Hip thrusts - please watch video https://www.youtube.com/watch?v=SEdqd1n0cvg
Ron
