MOVEMENT LIBRARY
Understand the
next exercise.
Set-up, practical cues and things to check for running, strength and station work. Use the dose in your own session.
Goblet squat
Practise a controlled squat pattern with a manageable load.
StrengthDumbbell Romanian deadlift
Practise the hip hinge used in your strength work.
StrengthDumbbell floor press
Keep upper-body pushing in the strength session.
StrengthOne-arm supported row
Practise upper-body pulling with a steady torso.
RunningEasy running
Accumulate comfortable running that leaves room for the rest of the programme.
RunningEasy run / walk
Make the running instruction manageable for the foundation route.
RunningControlled running efforts
Practise purposeful running without turning the session into a time trial.
Running1 km running repeats
Practise a repeatable running rhythm over a known distance.
StationsSkiErg
Find a rhythm you can maintain.
StationsSled push
Know your surface.
StationsSled pull
Practise rope management.
StationsBurpee broad jumps
Make each repetition repeatable.
StationsRowing
Sequence before speed.
StationsFarmer carry
Walk with control.
StationsSandbag lunges
Control every step.
StationsWall balls
Quality counts.