This mechanical block uses simple exercises in a super set, two non-competing exercises performed back to back with minimal rest and one mobility exercise performed before each superset designed to improve the way you move in some specific areas helping you to move better and move more whilst providing active rest, which will help to improve your general fitness. The exercises and equipment have been selected to ensure you make the best use of your time, especially in a busy gym environment. Rest between exercise to meet your fitness levels.

Perform the mobility exercise as indicated first. Move to the second exercise, complete as indicated and with as little or no rest, move to the third exercise and complete as indicated. Take a short rest or complete the first mobility exercise as active recovery and repeat for the amount of sets indicated.

Choose a weight that challenges you to complete 8-20 repletion’s with complete control of each exercise. Some exercises are only performed with body weight.

Ways to progress and make progress: Try to increase your range of movement before increasing repetitions, once you can reach 20 repetitions comfortably, aim to increase the weight. Build up slowly and gradually increasing 1% every workout.