Strength and Conditioning Programme

This is our 4 week Strength and Conditioning programme that we are following:

Focus is building underlying strength and technique 

Warm Up

Foam Rolling

Caterpillar

Spiderman

Shoulder rotation

Overhead squat

Back Squat

Wide grip pull ups

Deadlift

Bench press

Seated cable Row

Core

Plank on the swiss ball

Russian twist on the swiss ball

Plank on the swiss ball and bosu

Cool Down

10 minutes rolling and stretching

Shoulders

Back

Hamstrings

Groin

Hip flexors

Calves

Thoracic spine

IT band

Programme devised by Roland Kemp

http://www.rolandkempfitness.co.uk

Wide Grip Pull Up Challenge.......

Angela Brown First Attempt at a Close Grip Pull Up (Negative)

Sue Foskett first attemp at a Close Grip Pull Up (Negative)......

Donna Winter on a HIGH after completing 4 band assisted Pull Ups...... Well done buddy!!!

Another buddy who is going to give the Pull Up Challenge a go Donna Winter

Melinda and I want to be able to do more than one wide grip pull up by Christmas!!!
Watch this space.....
Below are videos of our first week attempt!!

Kerry - Wide grip pull up

Melinda - Close grip pull up (negative)

Feel free to leave comments below......