Tight 5. program 1. May 2011 1. Warm up using Foam Roller, Swing Gym, Broom stick, Bosu, Fit ball Step ups, hip extensions, multi direction lunges, Spiderman walkouts 2. Plyo's 2 minutes
Exercise
Load
3A. Squats
Heavy
3B. Chin ups weighted
Heavy
4A. Military press
Week 3
Week 4
week 5
6-6-6
6-5-5
5-4-4
4-4-3-3
4-4-3-3
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
10-10-10
10-10-10
10-10-10
10-10-10
10-10-10
10 reps
5A. Plank DB Rows
Heavy
5B. Standing cable chest press
6B. Dips
Week 2
Heavy
4B. Tyre Flips
6A. Step ups (each leg)
Week 1
Med Med bodyweight
Core: Push up position superman, MB twists, Side plank