EACH WEEK YOU INCREASE THE WEIGHT A LITTLE AND THE REPS SEE BELOW
WEEK 1 5X8, WEEK 2 5X6, WEEK 3 5X4, WEEK 4 5X3
B1 FRONT SQUAT x 8
B2 STEP UPS x 8 EACH SIDE
COMPLETE 4 ROUNDS
C1 FIRE HYDRANT x 10 EACH SIDE
C2 LEG LIFTS x 16 EACH SIDE
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF THE BELOW EXERCISE
A1 - 3 SECOND PAUSE SQUAT
4 REPS SQUAT DOWN TO THE BOTTOM POSITION OF YOUR SQUAT AND HOLD STEADY FOR 3 SECONDS BEFORE PUSHING UP TO STANDING. TRY NOT TO DIP LOWER THAN THE PAUSE POSITION WHEN YOU PUSH BACK UP FROM WHERE YOU ARE SITTING.
PART B
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
B1 - FRONT SQUAT
8 REPS KEEP YOUR ELBOWS UP AND TRY NOT TO TIP FORWARD AS YOU COME DOWN INTO A SQUAT.
B2 - STEP UPS
8 REPS EACH SIDE AS YOU STEP DOWN FROM THE STEP DO SO IN A CONTROLLED STEADY MOTION.