Anyone participating in P2 this year can do this circuit. Please make sure to ask your coaches about any of these exercises if clarity or demonstration is needed
-Masters 2014 P3 Weight Programme-
Complete this circuit 3 times through to start, executing 8 reps in total. Adjust your weight to be heavy enough to truly challenge yourself to complete the last few repetitions on your 3rd set. Once you can complete 4 sets of 8 reps with good form it’s time to increase your weight.
Follow the numbers in order and complete the circuit 2 times per week.
HAMMER CURL, LUNGE AND PRESS
-hold a pair of dumbbells at arm’s length beside your hips, palms facing in
-place your feet hip-width apart
-take a large step forward while simultaneously hammer curling the weights up to your shoulders
-the knee that is behind the leg that stepped forward should now be approaching the floor
-press the dumbbells above your head with your palms sill facing inward.
-repeat this movement until all reps are completed then switch legs
2.DUMBBELL GOBLET SPLIT SQUAT
-using both hands, cup one end of a dumbbell in front of your chest, elbows down
-place the top of your right foot on a bench that has been set up behind you (90* to you)
-your right leg should be close to a 45* angle behind your knee
-lower your body as far as you can until your knee is 2-3 inches from the floor
-your left leg at the knee should make a 90* angle
-using both legs press back up to your starting position
-repeat this movement until all reps are completed then switch legs
PUSH UP AND ROW
-get down into a push up position with a dumbbell in each hand
-lower your body until your chest is a few inches from the floor
-push up with strict form and once at the top of your push up movement, row a dumbbell up to the side of your chest
-keep your opposite arm flexed but not locked at the elbow
-return the weight to the floor and repeat on the other side
SINGLE ARM INVERTED ROW
-using the squat rack, place a crash bar at waist height then position yourself beneath it
-using one hand grab the bar with an overhand grip with the opposite hand free
-place your feet flat on the floor with them approx. 1 foot away from your knee
-pull your chest toward the bar with your one arm and reach for the ceiling with your opposite arm. Try to open up your chest as you do this.
-repeat this movement until all reps are completed then switch arms
DUMBBELL SUMO SQUAT AND PRESS
-stand holding a pair of dumbbells with your feet twice your shoulder width apart
-lower yourself as far as you can by pushing your hips back and bending at your knees
-this motion should be similar to a squat
-at the same time push up with your legs and curl the weights up to your chest (palms toward you) and overhead in one sweeping motion. Finish the movement with you palms facing away from you.
GOBLET SIDE SQUAT
-hold a dumbbell from one end in front of you like you did in exercise 2
-place your feet twice shoulder width apart
-keeping your right leg straight, squat to your left side until your left leg reaches 90*
-your torso should remain in a slight leaning forward position and your elbows pointed towards the floor
-repeat this movement until all reps are completed then switch legs
DUMBBELL JUMP SQUAT
-grab a pair of dumbbells, lower your hands to your sides with your palms facing in
-place your feet shoulder width apart
-lower yourself slowly into a proper squat position (just above 90*) with a slight arch in your lower back
-explosively jump at high as you can
-land softly on the balls of your feet and lower your heals to the floor
-repeat this as quickly as you can to complete your reps
*This exercise can be replaced with Olympic bar squats for those of you with tender knees and backs and with Leg Sled for those of you with REALLY tender knees and backs.
