Over the next 6 weeks we will be focusing on low back and abdominal strength. This will be in conjunction with building on the single leg strength and stability we have accrued over the previous 6 weeks and returning to bilateral leg movements – namely squat variations.

Stronger people are harder to kill

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.


Supplementary: 50 reps of each exercise per session, before, during or after

  1. Mon – Good mornings
  2. Tues – Leg Lowers
  3. Wed – Bird dogs
  4. Thurs – Glute bridges
  5. Fri – Back Raises


Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

  1. If you haven’t a strict pullup yet, you must accumulate at least 20 ring rows/banded pull-ups.
  2. If you haven’t a strict pushup yet, you must accumulate at least 20 box pushups per session.




50 reps of good mornings


A1 Pause Back Squats 4 x 8

A2 Ring Pushup 4 x 10

A3 Ring I’s 4 x 10

B1 Walking Lunges 3 x 2 lengths

B2 Chins 3 x max


Cond: 5 Rounds

5 Pullups

8 Ring Flys

200m run/hill run (alternate between the two)




50 reps of leg lowers


A1 KB OH Press 4 x 8

A2 Bent Over Row 4 x 8

A3 V hold press over head 4 x 12

B1 Deadlift 3 x 5

B2 Broad Jump 3 x 5


Cond: 4 Rounds

8 Deadlifts

8 BO Row

8 Pushup

8 Burpees




50 reps of bird dogs

A1 Back Squat 4 x 3

A2 Landmines 4 x 16

B1 Jammer Press 4 x 8 r/l

B2 Single arm bent over BB row 4 x 8 r/l


Cond: Partner workout

150 Wallballs – you go I go


Max Effort Bar hang




50 reps of glute bridges


A1 Pullups 4 x 5

A2 Eccentric KB pushups 4 x 10

A3 Single Arm weighted sit up 4 x 8 r/l

B1 RDL 3 x 5

B2 KB Swing 3 x 10



Circuit Training




50 reps Back Raises


A1 Eccentric Squats 4 x 8

A2 Ring Dip 4 x 10

A3 Ring Reverse Fly 4 x 10

B1 S/L Squats 3 x 8 r/l

B2 Inch worms 3 x 1 length



Prowler/Sled/Run Session




Missed Lift/Technique work

Big Conditioning session