Tonight was our second session and again we were still focusing on strength work basing the workout around compound movements. We started off warming up which focused a lot on functional flexibility for the posterior chain (hamstrings, glutes and lower back) since this was the area Marlon felt was tight after our first session. Once we had done this we used a barbell and did a few sets of high pulls and push presses to help learn the techniques and warm up the muscles we would be hitting tonight.

We did 3 sets of the exercises below keeping our reps around 8-10.

Main workout:

High pull

Kettlebell snatch

Squat  

Alternating leg front lunge

Superset: TRX atomic press up with TRX rows

Core superset:

Triangle crunch (Place your right foot across your left knee keeping your left leg extended to form the triangle position. As you crunch up pull your left leg towards you. Return to the start position and repeat completing 10-12 reps before switching sides).

Plank with up and down movement (Start in the basic plank position on your elbows and hold for 2 seconds before pushing yourself up onto your hands with arms fully extended. Hold this for another 2 seconds and repeat. Aim to maintain optimum posture throughout by maintaining a strong core).

At the end of the workout we cooled down before stretching the hamstrings, glutes, hip flexors and upper back.

We will be focusing on strength for another week before starting to introduce more power-based exercises.

Below is a video clip demonstrating 3 of the functional flexibility exercises we used as part of the warm up to help stretch the hamstrings, hip flexors and lower back.  

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