Strength Must Haves
This supporting strength session has been designed to cover off all of the ‘must haves’ so that if you did no other (non sports specific) strength you will be covered with this session.
It is quick, it is easy and it is simple. It can easily be integrated into ANY person’s training week 2-3 times. It is a mix of activation, mobility, pilates, core and strength built with help from some of JET COACHING’s trusted advisors. Minimal/no equipment is required
Complete in circuit fashion 2-4 times, 2-3 times weekly or alongside your current strength program.
– Toe taps (lie on back, hands by side, knees up above hips and shins parrallel to the floor, tap toes on ground one at a time) x8-16 reps slow and controlled
– Crab walk – multidirectional (band around your knee and then take small steps leading from knee) x 4 left, 4 right, 4 diagonal left, 4 diagonal right
– Serratus push (lie on back, knees bent, hands above your shoulders, arms straight – then, push up with hands so shoulders ‘shrug’ but back doesn’t leave the ground – you can work against resistance of band or light weight) x 8-16
– Bent over lat pull down (with a band around a door knob/handle bend over at the waist so back is parallel to the ground, step back so there is tension in the band, then pull elbows back towards hip – a prone lat pull down!) x 8-12
– Lunge matrix (from shoulder width apart starting position lunge forward, then laterally, then diagonally backwards, then backwards, then into curtsy lunge – always coming back to centre – that is one rep) x 3-5 reps per leg
– Dead Bug (lie in position in back as per toe taps but with hands straight up per Serratus push, then lower right leg and left arm simultaneously until they touch the ground, come back to centre and repeat with left leg and right arm – that is two reps) x 8-16
– Adductor lifts and twists
– (LIFT: lie on your side with top knee on top of cushion or foam roller, then with head rested on your hand, lift your bottom leg as high as you can, drop to starting position) x 6-10 reps each leg
– (TWIST: once you have completed your lifts reset and then hold the top position and twist with your heel through full range of motion) x 6-8
– Pull Aparts (stand or kneel with arms at shoulder height directly in front and then pull against the resistance of a band by squeezing your shoulder blades together) x 8-16
– Russian Twists (sitting on your backside with back at 45 degrees and knees at 45degrees you twist using your spine as your axis from side to side – try to keep hips stable. You can rest heels on ground for support/balance, or lift them for added difficulty) x 12-20
– Tippy bird (standing on one leg preferably in bare feet tip forward from the hips with arms outstretched to assist with balance, go as low as you can (not past parallel) and return to start position – that is one rep) x 6-8 each leg
– Push Ups (from high plank position with elbows close to body and lowering chest to the ground and back) x 10-16
– Heavy squat / deadlift OR single leg sit to stand (squat if you have access to weights if not SL sit to stand – sit on chair or bench, lift one foot off the ground and then push into the ground with other foot to lift yourself to standing, then lower back down) x 6-10 each leg
– Plank (feel free to add variations here) 2-3 x 30-50sec