All exercises are to be videoed from the front and side at right angles. Email these files to me for review and storage. They will direct the priority/ area of body focus for the workouts, and form an important record for future reference.

Complete WU prior to assessments

1. Overhead dowel squats x 6 https://youtu.be/7zSmInx-jgI

2. Front plank - perfect technique, up to 2 min
https://youtu.be/i5hiUEBZMAU

3. Single leg hip lift, 5-8 each side
https://youtu.be/OBFBEK9MW2c

4. Bird dogs, 5 each side
https://youtu.be/FbAMSt3CSNI

5. Hands behind head static stance
https://youtu.be/6hVo_zsgmcs

Pre WU: Foam rolling, upper body, then lower body- 5-8 min only - follow link for example 

Upper Body: https://youtu.be/DL_w2XoNb8c
Lower Body: https://youtu.be/9doKKQUd3mw

WU: 
General:
2 min row/ run, light

Gross:
4 x 15m Power Skips
https://www.youtube.com/watch?v=N3XjSO2tw1Q
4 x 15m Karioka
https://www.youtube.com/watch?v=_WkFgYvlnvk
2 x 15m knee pulls
https://www.youtube.com/watch?v=YJpv8fbALcw
2 x 15m statue of liberties
https://www.youtube.com/watch?v=cBniPNS_GzM
8 x inchworms
https://youtu.be/KEyxHd7K3_A

Targeted:
4 x spider man with hip lift, reach 
https://youtu.be/hxN54DE11GM

Full Body:
6 x cyclist squat stretch
https://youtu.be/ygLvCaKSTs4

10 min warm up
2 min Level 5 then 1 min all out with 7 min between. Repeat 5 times. These efforts are very hard, remain in your seat, go all out and then try and recover. Try to maintain the same avg cadence for each two minute effort somewhere in the range of 85-95 rpm throughout the work out.
the last minute is about hanging on to high power for an extended time.
10 min warm down.

Pre WU: Foam rolling, upper body, then lower body- 5-8 min only - follow link for example 

Upper Body: https://youtu.be/DL_w2XoNb8c
Lower Body: https://youtu.be/9doKKQUd3mw

WU: 
General:
2 min row/ run, light

Gross:
4 x 15m Power Skips
https://www.youtube.com/watch?v=N3XjSO2tw1Q
4 x 15m Karioka
https://www.youtube.com/watch?v=_WkFgYvlnvk
2 x 15m knee pulls
https://www.youtube.com/watch?v=YJpv8fbALcw
2 x 15m statue of liberties
https://www.youtube.com/watch?v=cBniPNS_GzM
8 x inchworms
https://youtu.be/KEyxHd7K3_A

Targeted:
4 x spider man with hip lift, reach 
https://youtu.be/hxN54DE11GM

Full Body:
6 x cyclist squat stretch
https://youtu.be/ygLvCaKSTs4

10mins warm up on erg
30s sprint max effort 100-120rpm
30s recovery, repeat x6
10mins between sets

Pre WU: Foam rolling, upper body, then lower body- 5-8 min only - follow link for example 

Upper Body: https://youtu.be/DL_w2XoNb8c
Lower Body: https://youtu.be/9doKKQUd3mw

WU: 
General:
2 min row/ run, light

Gross:
4 x 15m Power Skips
https://www.youtube.com/watch?v=N3XjSO2tw1Q
4 x 15m Karioka
https://www.youtube.com/watch?v=_WkFgYvlnvk
2 x 15m knee pulls
https://www.youtube.com/watch?v=YJpv8fbALcw
2 x 15m statue of liberties
https://www.youtube.com/watch?v=cBniPNS_GzM
8 x inchworms
https://youtu.be/KEyxHd7K3_A

Targeted:
4 x spider man with hip lift, reach 
https://youtu.be/hxN54DE11GM

Full Body:
6 x cyclist squat stretch
https://youtu.be/ygLvCaKSTs4

WU

MS:
A1: Goblet Squats (4-8kg) 8-12 reps, 2 sets
https://www.youtube.com/watch?v=MeIiIdhvXT4
A2: Hip lifts 15-25 reps, 4 sets


B1: Seated V-Grip Rows, 8-12 reps, 2 sets
B2: Inchworms 10 reps, 2 sets

C1: Shoulder external rotation 8-12 reps, 2 sets
https://www.youtube.com/watch?v=sL7fvQ2DuGE
C2: Incline bench Y's 8-12 reps, 2 sets
https://youtu.be/asykPX9ze-k

D1: Side plank 45sec x 2
D2: Front plank 45sec x 2
https://youtu.be/ap7Ti2NhWWM

CD: 5 min easy row, stretch

Record total weight lifted in session, i.e. 5kg x 10 reps x 3 sets = 150kg.

Manage your own progression regarding weight lifted. Also ensure correct technique, lower weight with good technique is best.

Do not decrease repetitions! To increase intensity, reduce the rest interval between sets or increase weight or increase sets.

Note: If you feel tingling, numbness or acute pain stop and seek advise before continuing.