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 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.




30-50 Good Mornings


A1 Pause Back Squats 4 x 6

A2 Ring Hamstring Curl 4 x 10

A3 Rotating Plank 4 x 8 r/l

B1 BB Reverse Lunge 3 x 8 r/l

B2 Tempo Hanging Knee Raises 3 x 10


Cond: 2 min rounds

8 pushups

8 burpee box jumps

Increase reps by 2 per round until you can’t finish in the 2 min time period




30-50 Leg Lowers


A1 Push Press 4 x 6

A2 SA KB Row 4 x 8 r/l

A3 Weighted V Sits 4 x 15

B1 Deadlift 3 x 5

B2 Agility Ladder plus plyo jump 3 x 3



50/100 Skip buy in

KB Man Makers 5/4/3/2/1

Jump Lunges 12/14/16/18/20

50/100 skip buy out




30-50 bird dogs


A1 Back Squat 4 x 3

A2Half Kneeling Jammer Press 4 x 8 r/l

B1 SA KB Chest Press 3 x 8 r/l

B2 KB Pulls 3 x 8 r/l



Hill Runs




30-50 Glute Bridges


A1 Pullups 4 x 5

A2 Ring Push up & Fly comb 4 x 8

A3 Partner Ball Tosses 4 x 8 r/l

B1 RDL 3 x 5

B2 KB Swing 3 x 10


Cond: 3 rounds

KB Complex

SA Press 5 r/l

SA Row 5 r/l

SA Swing 5 r/l

Threaded Lunge 5 r/l




30-50 Back Raises


A1 Eccentric Squats 4 x 8

A2 Ring Chins 4 x 10

A3 Ring Rollout 4 x 8

B1 SA KB Thrusters 3 x 8 r/l

B2 Farmers Walk 3 x 2 lengths



25 Back Squats – Heaviest you can manage without breaking

1000m run

50 Pushups – 2 sprints every time you break