MONDAY Legs
1. BOX JUMP
REPS: 5
REST: 60 secs
SETS: 4
Stand in front of a thigh-high box or other stable object with feet shoulder-width apart.
Jump up onto the box, landing as softly as possible with both feet.
Pause, then step down back to the start.
2. TRX PISTOL SQUAT
REPS: To failure
REST: 60 secs
SETS: 3
Holding the TRX straps with your arms slightly bent, stand on one leg, holding the other slightly forward.
Squat down on your standing leg, allowing the other leg to rise (while keeping it almost straight) so that it’s parallel with the floor at the lowest point of the squat.
Drive through the foot of the standing leg to return to the start.
3. SPLIT SQUAT
REPS: To failure
REST: 60 secs
SETS: 3
Stand with the toes of one foot on a box, bench or post about a metre behind you.
Keep your body upright and core tight.
Squat down on your front leg until your rear knee is just above the floor.
Pause, then drive through your front leg to return to standing. Complete all your reps on one side and then repeat on the opposite leg.
4. TRX HAMSTRING BRIDGE
REPS: To failure
REST: 60 secs
SETS: 4
Lie on your back on the floor with your heels in the TRX stirrups. Then lift your hips so they’re in line with your shoulders and knees. Push your hips up and bend your knees to form a bridge shape. Pause for a second, then return to the start.
5. WALKING LUNGE
REPS: 20 each side
REST: 60 secs
SETS: 4
From a standing position, take a large step forward and squat down on your front leg, keeping your body upright and taking your rear knee to just above the floor.
Push through your front leg and let your rear leg step through. At the bottom of the move, don’t let your front knee go ahead of your front foot.
Repeat the move with the opposite leg.
6. TRX JUMP SQUAT
REPS: 25
REST: 60 secs
SETS: 3
Holding the handles of the TRX with your elbows very slightly bent and your feet shoulder-width apart, squat down until your knees are at least parallel to the floor.
Explode into a jump as high as possible.
As your feet return to the floor, soften your knees and lower under control into a squat, then repeat.
1. PULL-UP
REPS: To failure REST: 60-90 secs SETS: 3
Hold the bar with an overhand grip, palms facing away from you, hands shoulder-width apart and with your body in a dead hang. Keeping your core tight, pull up until your chin is above the bar. Pause, then lower yourself back to a dead hang under control.
2. PRESS-UP
REPS: To failure
REST: 60 secs
SETS: 3
Start with your hands shoulder-width apart and your body completely straight from heels to shoulders.
Lower yourself until your chest almost touches the floor. Pause, then return to the start position by pressing down through your hands and straightening your arms.
3. TRX INVERTED ROW
REPS: To failure
REST: 60 secs
SETS: 3
Hold the TRX taut in front of you, with straight arms and feet shoulder-width apart, then step your feet forward until your body is around 45 degrees to the floor.
Pull your body up powerfully until the handles are either side of your chest and your arms are bent.
Pause, then lower yourself under control, keeping your body straight and your feet in the same position throughout the move.
4. TRX FLYE
REPS: To failure
REST: 60 secs
SETS: 3
Stand with your feet shoulder-width apart and the TRX handles held out ahead of you just wider than shoulder-width apart. Lower your body towards the floor by pushing your arms forward. Keeping your body in a straight line, push the TRX handles out until your arms are in line with your shoulders.
Draw your arms in to return to the start.
5. BENCH DIP
REPS: To failure
REST: 60 secs
SETS: 4
Place your hands on the edge of a bench or box. Straighten your arms and position your heels away from you, with legs straight.
Lower your body under control by bending your arms until your elbows are at 90 degrees.
Raise your body back to the start by pushing through your hands.
6. TRX BICEPS CURL
REPS: To failure
REST: 60 secs
SETS: 3
Stand with your feet shoulder-width apart, holding the TRX handles in front of you with palms facing up.
Lean back so that you’re on your heels slightly, keeping your body straight from head to heels.
Pull your hands towards your face by bending your arms. When your forearms are parallel to the floor, return to the start.
1A. TRX KNEES TO CHEST
REPS: 8-12
REST: Straight into 1b
With your feet in the TRX stirrups, get into a press-up position with your heels, knees, hips and shoulders in line.
Keeping your shoulders over your hands (not in front of them), pull your knees in to your chest.
Pause, then extend your legs to return to the start position.
1B. TRX SUPERMAN
REPS: 8-12
REST: Straight into 1c
Hold the TRX handles with an overhand grip, feet shoulder-width apart. Extend your arms and lean forward until your body is at 45 degrees to the floor.
From this position, raise your arms, getting your body as close to the floor as you can. Keep your arms and body straight.
Return the start position by pulling your arms back down.
1C. TRX PLANK SAW
REPS: 8-12
REST: Straight into 1d
With your feet in the TRX stirrups, get into the plank position. Keeping your heels, knees, hips and shoulders in line, straighten your arms until your nose is level with your elbows and drive your feet backwards.
Return to the start position, keeping your body straight.
1D. SIT-UP
REPS: 8-12
REST: Straight into 1e
Lie on the ground with your head and feet flat on the floor, your legs bent and your hands at your temples.
Use your core to raise your torso from the ground until your elbows touch your knees.
Lower back to the start position.
1E. ABS ROLLOUT
REPS: 8-12
REST: 90 secs
SETS: 3
Kneel on the floor holding the handles of an abs wheel with an overhand grip. Brace your core to protect your spine and wheel out with your arms extended and your knees, hips and shoulders in line.
Without letting your upper body touch the floor, rise back to the start by flexing your hips and pulling your arms.
1. CHIN-UP
REPS: To failure REST: 90 secs SETS: 3
Hold the bar with an underhand grip, palms facing towards you, hands shoulder-width apart and with your body in a dead hang. Keeping your core tight, pull up until your chin is above the bar. Pause, then lower yourself back to a dead hang under control.
2. DIP
REPS: To failure
REST: 60 secs
SETS: 3
Start with your arms straight and shoulders directly above your hands, keeping your hips straight.
Bend your legs, cross your ankles behind you and lower your body until your elbows are at 90 degrees.
Push your body back up until your arms are straight.
3. TRX BICEPS CURL
REPS: To failure REST: 60 secs SETS: 3
See page 87.
4. TRX TRICEPS EXTENSION
REPS: To failure
REST: 60 secs
SETS: 3
Hold the TRX handles with your body leaning forward, your elbows bent and your upper arms parallel with the floor. Push your body up by extending your arms.
Lower yourself back to the start position by bending your arms, keeping your upper arms parallel with the floor.
5. DIAMOND PRESS-UP
REPS: To failure
REST: 60 secs
SETS: 3
Get into a press-up position and place your hands close together so your index fingers and thumbs form a diamond shape.
With your body completely straight from heels to shoulders, lower your chest to just above the floor.
Pause, then return to the start position by pressing down through your hands and straightening your arms.
6. TRX HANDSTAND PRESS
REPS: To failure REST: 60 secs SETS: 3
Get into a press-up position with your feet in the TRX stirrups. Walk your hands backwards to raise your feet as high as you can – the goal being a handstand.
In a handstand position, lower your head until it’s about 10cm from the ground by bending your arms. Keep your core tight.
Push through your hands to return to the start. You need to keep tension in the TRX throughout to maintain the handstand.
1A. WEIGHTED STEP-UP
REPS: 40
REST: Straight into 1b
Stand facing a bench or box and place one foot on it. Push up so both feet are on the bench.
Step down with the first leg, then the second, to return to the starting position.
Complete all the reps with the same leg first, then switch so that you step up with the other leg first.
1B. WEIGHTED SIDE STEP-UP
REPS: 20 each side
REST: Straight into 1c
Stand side-on to a bench or box and place one foot on it. Ensure you leave enough room for the other foot.
Push up so both feet are on the bench.
Step down with the second leg, then the first, to return to the start. Complete all the reps with the same leg first, then turn round and switch so that you step up with the other leg first.
1C. WEIGHTED FRONT SQUAT
REPS: 30
REST: Straight into 1d
Stand with your feet just wider than shoulder-width apart cradling a backpack in your arms.
Squat by bending your knees forward, keeping your back straight and your knees pointing in the same direction as your feet.
Lower until your thighs are at least horizontal, then return to the start by pushing through your heels and straightening your legs.
1D. WEIGHTED WALKING LUNGE
REPS: 40 each side
REST: Straight into 1e
Stand wearing a backpack that weighs around 10kg.
Take a large step forward and lunge on your front leg, keeping your body upright and taking your rear knee to just above the floor. Push through your front leg and let your rear leg step through. Repeat the move on the opposite leg.
1E. SPRINTS
DISTANCE: 75m
REPS: 4
REST: 2 mins
SETS: 2
Run at speed for 75m.
Catch your breath, turn around and repeat.