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: 30 reps of the chosen exercise per session, before, during or after


Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises



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

Ask how to perform


Strength and stability:

If you haven’t a strict pullup yet, you must accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, you must accumulate at least 20 box pushups per session.




A1 Pause Back Squats 4 x 5

A2 Ring Shoulder Walkouts 4 x 6

B1 Walking SA KB Lunges 3 x 2 lengths

B2 Ring Chins 3 x max


Cond: KB Complex – 6/5/4/3/2



BO Row

Push Press


Jump Squats

+ 10 box jumps after each round




A1 half Kneeling SA OH Press 4 x 8

A2 KB Upright Rows 4 x 8

A3 Band Pullaparts 4 x 15

B1 Deadlift 3 x 5

B2 Tempo Hanging Knee Raises 3 x 10


Cond: 4 Rounds

Max effort Unbroken Wallballs – 1min

Max effort Unbroken Pushups – 1min

- rest for remaining time left in minute




A1 back Squat 4 x 3

A2 S/L ball Bridge 4 x 8 r/l

A3 Elbow to Hand Plank 4 x 10

B1 Ladder pushups 3 x 1 length

B2 SA KB Row 3 x 8 r/l


Cond: 8min AMRAP

3 KB Thrusters

3 Burpees

10 situps

6 KB Thrusters

6 Burpees

10 situps

9 KB Thrusters

9 Burpees

10 situps




A1 Pullups 4 x 5 +1 max hold

A2 OH Strict Press 4 x 8

B1 RDL 3 x5

B2 KB Swing 3 x 10

B3 Box Jump 3 x 5



30 KB Swing

30 Plate GTOH

50 Skips

25 KB Swing

25 Plate GTOH

27 Skips

20 KB Swing

20 Plate GTOH

100 Skips




A1 eccentric Back Squats 4 x 5

A2Plate Around the Worlds 4 x 6 r/l

A3 Lying Supermans 4 x 16

B1 Reverse lunge and step up 3 x 6 r/l

B2 Ring Flys 3 x max


Cond: Circuit Training 40s on/20s off

Box Jump


Ring Glute Bridge

Goblet Squats

Twist & Press

Ring row




Missed lift/ Technique Work