Ballistic bench press, inverted row, swiss ball leg curl
Medicine ball jumping lunge
Sets: 2 Reps: 10 each side Target: thighs, core
Raise the ball over your head from one side to the other.
From a lunge position, jump up and swap legs in mid-air to land in another lunge. Keep your back upright throughout.
Ballistic bench press
Sets: 3 Reps: 10-12 Target: chest
Lower the bar slowly then lift it off your chest as fast as you can, as if you’re throwing it, but don’t let go.
Inverted row
Sets: 3 Reps: 10-12 Target: back, biceps
Lower your body until your arms are at full stretch, then explosively pull yourself up to the bar. Pause, then slowly lower again and repeat.
Swiss ball leg curl
Sets: 3 Reps: 10-12 Target: hamstrings
Keep your hips raised and your body in a straight line from hips to shoulders. Pull your legs into you with a fast movement.
T press-up
Sets: 3 Reps: 6 each side Target: chest, triceps
Lower into a press-up position holding flat-sided dumb-bells, then explode upwards raising on arm above your head. Alternate sides for a total of 12 reps.
Scarecrow
Sets: 2 Reps: 10 each side Target: core, biceps, mid-back, rotator cuff
Twist your upper body, pulling the weight behind your head. Alternate sides for a total of 20 reps.
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