Gym, Phase 1 - Foundation
We have a lengthy warm up to mobilise the joints and loosen the muscles before we jump into a little skipping and a few sets of the "runners lunge" to really fire up those gluts and get you thinking about your alignment (knee to little toe, don't forget). Next up is a superset alternating between leg press (aim to build up to 1 x bodyweight) and calf raises on the leg press, don't get up. Your second superset is some kettlebell deadlifts to nail the movement before phase 2 and some pirate squats, give them a go and you will see where that name came from. Finally, there are a couple of feet-up exercises to fill in any gaps and engage that core. When you get restless, test your strength to access phase 2.
Equipment Foam Roller, Mat, Skip Rope, Stability Ball, Leg Press, Kettlebell
Commitment 1-2 sessions per week
Session Duration Approx 45 mins
Block Duration 12 weeks
Safety first Indulge me right here