FITNESS PROGRAM
WELCOME TO TRAINING
FITNESS PROGRAM
IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.
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FITNESS PROGRAM
10
2
Scissor jump
Workout 2-1
Series
Reps
-
2
Scissor jump 4r split back (repeat 3 times)
Workout 2-1
Series
Reps
-
2
Scissor jump 4r split back then forehand or backhand Close Stance (repeat 3 times)
Workout 2-1
Series
Reps
-
-
Speed
Workout 2-1
Series
Reps
RECESS DAY
Recess day rest is also part of the training, take care!
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2
3 cones: Lateral shuffle sig zag the cone (4rep) then sprint 6m
Workout
Series
Reps
-
2
2 cones forward and back zig zag the cone (4r) then sprint 6m
Workout
Series
Reps
-
-
Medicine Ball
Workout
Series
Reps
6
2
Lunge with twists
Workout
Series
Reps
10
2
Scissor jump
Workout
Series
Set
10
2
Scissor jump - split back
Workout
Series
Set
10
2
Scissor jump - split back - forehand or backhand Close Stance
Workout
Series
Set
6
2
Speed
Workout
Series
Set