COACH’S TIP
Emphasis on mobility and recovery as we head into the colder months. We’re likely to feel tighter as our muscles can be less flexible in Winter so warm up with dynamic stretching and cool down focussing on static stretching. Just 5 minutes of each will make a massive difference to how well you train and recover!

4. Lying Hip Rock x 20

Complete 1 Round of the following circuit:
1. Body weight squat x 20

2. Walking Quad Reach x 20

3. Glute Bridge x 20

5. Bear Crawl x 20 steps

Complete 5 rounds of the following circuit, starting at a high rep range, reps will descend as you complete each round.

Round 1 – 20 reps of each exercise
Round 2 – 16 reps of each exercise
Round 3 – 12 reps of each exercise
Round 4 – 8 reps of each exercise
Round 5 – 4 reps of each exercise

1. Bodyweight OR Weighted Split Squat (reps on each side)

2. Handcuff (for maximum difficulty: hold light weights in hands)

3. Goblet OR Bodyweight Squat

4. Leg Raises

5. Weight Drag (for maximum difficulty: complete reps on each side)

3b) Wall Sit (can also hold a weight in lap)

3b) Wall Sit (can also hold a weight in lap)

*Complete exercises with little-no rest inbetween
*Challenge yourself by adding weight (DB, KB or object from your home)
**Once all exercises are complete, rest 1-2mins before starting the next round