Week 1 Mainly Legs week!
Kettlebell Front Squats-
First one stay still standard squat, ass to the grass. 12 reps
Second one, step to the left and squat then return to middle. Either alternate sides or complete full 12 reps on each.
Third one, step round to 4 o,clock and squat again either alternate or complete full set of 12.
ViPR Tilt & Lunge in 3 planes.
First one with vipr at side of right leg hold in right hand and lunge forward controlling vipr down to floor. Repeat on left side 12 reps.
Second one with vipr in front of left foot and left hand on vipr, side lunge with right foot to the right, controlling vipr down to floor. Repeat on left side for 12 reps each.
Third one with vipr in front of left foot and left hand on vipr. Left foot over right foot to 4 oclock and lunge controlling vipr down to the floor. 12 reps each side
Kneeling down lift powerbag overhead and smash down into mat for 15 reps.
Second one smash bag into mat to the right and left not twisting torso. For 15 reps each side.
Third one pick powerbag up and smash into floor by twisting torso round to the right and left for 15 reps each side.
Dumbell Lunge & Rotate 3 Planes
First one with dumbells in both hands held at 90 degrees. Lunge straight forward and rotate both dumbells over the leading leg. 12 reps on left and right.
Second one side lunge to left with left foot, keep both feet pointing straight forward. Then rotate to left as well. Repeat with right and 12 reps each side.
Third one is lunge round to 40clock and rotate arms round again.
Reverse Lunge with bicep curl & Press
First one is take right foot and send it backwards to the right and lunge aiming for 4 oclock when in lunge position curl and press the dumbells. Aim for 10 reps. Repeat with left foot aiming for 7 oclock.
Second one is send right foot straight back aiming for 6 oclock repeat with curl and press. And left foot aiming for 10 reps each side.
Third one is send right foot back and across to 7 oclock and lunge. Once in position bicep curl and press for 10 reps. Repeat on opposite side for 10 reps.
Big Curls in 3 planes using Med ball
Standing with feet apart and med ball in both hands. Squat down to floor and touch ball on floor in between legs then raise ball up and over head for 12 reps.
Second one is as above but instead of raising ball directly overhead, take ball to left for 12 reps then the right for 12 reps.
Thirdly as above but taking round the corner, twisting opposite foot in a golfing pivot motion.
Lunge and RIP Trainer
Holding rip trainer to right take a lunge forward with left foot. Holding the lunge position then with right arm smash the hell out of the rip trainer in front of you returning it to the side every time for 30 reps. Repeat on other side for 30.
Secondly pointing rip trainer down to the floor, on the right side take a lunge forward with left foot. Then smash rip trainer out in front of you in a rowing fashion for 30 and repeat on other side.
Thirdly with rip trainer pointing up to the sky and to the right hand side. Lunge forward with left foot and in a casting the rod fashion smash it overhead for 30 on each side.