This block is to build stability within ligaments, tendons, joints and facia. The goal here is to improve endurance, using low amount of weight and allowing the body to get used to new movements. With this fundamental block, we are preparing the body to future higher loading on the body and learning the necessary movement to build better mind-body connection.
Do this block in a circuit style with minimum rest in between exercises.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 ps | Light | 4:2:1 | 15s (h:m:s) |
| 2 | 10 ps | Light | 4:2:1 | 15s (h:m:s) |
When squats are improving, try to progress into squats without the wall. Pay attention to tempo. 4s to lower down, hold for 2s and 1s to pushup through the centre of your feet
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 Per side | Light | Controlled | 15s (h:m:s) |
| 2 | 10 Per side | Light | Controlled | 15s (h:m:s) |
If needed start with breaking the movement into two. Starting with reverse lunges and when finishing go straight into 1 arm SL OH press. When feeling proficient with the movements, start integrating the two into one.