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Home session week 8 to 13
Topic Started: Dec 2 2013, 12:48 PM (232 Views)
Lee_Ness
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Session 1 - NMS session
N M S SESSIONS
Week 1 (1 min recoveries between sets. Do all sets of same exercise before moving onto next exercise)

Standing 45 degree leg raises
5 sets 12, 10, 8, 6, 12

3x7 max height jumps
3x7 left leg flying step ups
3x7 right leg flying step ups
3x7 clapping press up
3x7 left leg calf jump curls
3x7 right leg calf jump curls
3x7 left leg max height jumps
3x7 right leg max height jumps


Re-coordination

2x 50 m sprints
Or
4x Plyo sprint starts

Week 2 (2 min recoveries between sets. Do all sets of same exercise before moving onto next exercise)

2x11

Week 3 (1 min recoveries between sets. Do all sets of same exercise before moving onto next exercise)

3x8

Week 4 (2 min recoveries between sets. Do all sets of same exercise before moving onto next exercise)
2x13

Week 5 (1 min recoveries between sets. Do all sets of same exercise before moving onto next exercise)

3x9

Week 6 (2 min recoveries between sets. Do all sets of same exercise before moving onto next exercise)
2x14
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Lee_Ness
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Session 2:
Core - Trey Hardee Abs
See video here

Trey Hardee

Followed by
Leg Circuit Build to 5 sets straight through with no rest.
20 bodyweight squats
20 step ups (10 each leg)
20 lunges (10 each leg)
10 jump squats
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Lee_Ness
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Session 3: Legs

Using the single leg squat positions have your back foot on a chair, and your front foot extended out in front of you. Begin by taking 30 seconds to GRADUALLY go down into a parallel position, and then hold for another 30 seconds. At 1 minute, begin slowly rising for 30 seconds until you're half way up, hold for 15 seconds, then spend the final 15 seconds finishing until your front leg is locked out and you're standing again. Now do that to each leg twice, never taking more than 2 minutes rest in-between each set.

- It's important keep you're back tall and never let your knees touch the ground.
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