Warm up (5 mins)

Rbk Step: vary foot patterns and movements

Dynamic stretches: Squat to overhead arm swing

Lunge with rotation

Standing pectoral stretch (press)

1) Squat to shoulder press / Stiff legged dead lift  (SUPERSET) x 3 sets

2) 2 minute Rbk step (change weights at this point)

3) Chest press / Bent over row (SUPERSET) x 3 sets

4) 1 minute Rbk step + 1 minute boxing

5) Lunges/ Lateral raises (SUPERSET) x 3 sets

6) 1 minute step + 1 minute boxing

7) Matrix biceps (7s) / Bench dips (SUPERSET) x 3 sets

8) 1 minute step + 1 minute boxing

9) Plank/ Skydiver (SUPERSET) x 2 sets

Cool Down (5 mins)

Whole body assisted stretches with developmental/ PIR

Warm up (5 mins)

Rbk Step: vary foot patterns and movements

Dynamic stretches: Squat to overhead arm swing
  Lunge with rotation
    Standing pectoral stretch (press)

1) Stiff legged dead lift to bent over row combo  x 4 sets (12-15reps, 30 rec)

2) Dumbbell squat to shoulder press combo  x 4 sets (12-15reps, 30 rec)

3) Stability ball jack knife to press up combo  x 4 sets (12-15reps, 30 rec)

4) Lunge with integrated rotation  x 4 sets (12-15 reps, 30 rec)

(circuit format - go down list once, then repeat)

5) Plank - Prone skydiver (SUPERSET) x 2 sets of 30 secs

Cool Down (5 mins)

 Whole body assisted stretches with developmental/ PIR

Warm up (5 mins)

Rbk Step: vary foot patterns and movements

Dynamic stretches:

Squat to overhead arm swing

Lunge with rotation

Standing pectoral stretch (press) 

1) Squats x 20 

2) Bench press x 20 

3) Lunges x 20 

4) Boxing / Skipping  3 minutes

5) Bent over row x 20

6) Squats x 20

7) Shoulder press x 20

8) Boxing skipping  3 minutes

Cool Down (5 mins)

Whole body assisted stretches with developmental/ PIR

Warm up (5 mins)

Rbk Step: vary foot patterns and movements

          Dynamic stretches:          

Squat to overhead arm swing

Lunge with rotation

Standing pectoral stretch (press)

1) Squat to shoulder press / Stiff legged dead lift  (SUPERSET) x 3 sets

2) 2 minute Rbk step (change weights at this point)

3) Stability Ball Chest press / SB Bent over row (SUPERSET) x 3 sets

4) 1 minute Rbk step + 1 minute boxing

5) Lunges/ Lateral raises (SUPERSET) x 3 sets

6) 1 minute step + 2 minutes boxing

7) Chord Bicep curls  / Overhead triceps extensions (SUPERSET) x 3 sets

8) 1 minute step + 3 minute boxing

9) Stability Ball crunch / SB back extension (SUPERSET) x 2 sets

Cool Down (5 mins)

Whole body assisted stretches with developmental/ PIR