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Programming W/C 10/05/21

Programming W/C 10/05/21
07/05/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

The countdown is on! Just 7 more sleeps until we re-open our doors across ALL MANORS!! We’re hoping you’re all excited as we are to resume in facility training and seeing some familiar faces as well as meet some of our new members.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME 

A tough upper and lower body pairing kicks thing off this week. Complete 2 reps of devil’s press each arm with your dumbbell before racking at shoulder and completing 2 reps of reverse lunges each side. Add 2 reps each subsequent round and see how far you can get within the 10 min time cap. It’s a race against the clock on Thursday to complete 15-9-6-9-15 reps of snatch, hand release burpees in the opening block. Finishing blocks on both programmes this week feature some super challenging lower body exercises – alternate your cv intervals with weighted jump squats on Monday and weighted jump lunges on Thursday for 40 secs on/20 secs off.

THE BODYWEIGHT PROGRAMME

We follow the same format as the gym and limited kit programme with plenty of plyometric work in place of weighted exercises.

VOLUME

THE GYM PROGRAMME 

This week’s tempo provides a significant change to the overload. Last weeks 2-0-1-0 is replaced with a much slower 3-2-1-0 reps increasing the time under tension to encourage hypertrophy. 2 second pause holds within in rep helps drill form and develop strength in the hardest part of each movement. Uni-lateral exercises ensure we continue to build symmetry and iron out muscular imbalances.

THE LIMITED KIT PROGRAMME

Supersets, slow tempo’s and pauses mean lots of time under tension this week. Be prepared to light your legs up with the 2-second pauses at the end ranges on the lower body movements as part of the same muscle groupset. Intra set mobility and activation drills and unilateral accessory work complete 2 full-body workouts.

THE BODYWEIGHT PROGRAMME

Narrow and wide press ups form the opening superset as we overload chest and triceps from different movement planes. Isometric wall sits and plank variants complete Tuesday’s chest, legs and core focus whilst the second session of the week shifts to challenging the posterior muscles groups with prone shoulder press and single leg RDL’s for hamstrings and glutes.

CAPACITY

THE GYM PROGRAMME 

Time to get comfortable with the uncomfortable this week! Wednesday’s session is a no-nonsense, straightforward block of aerobic work. Complete 2 mins of hard work, rest for 2 mins and repeat. Build endurance by trying to repeat the same scores each round. More of the same on Saturday as we move through the gears, stressing different energy systems from 2 min blocks, 90 sec blocks and 30 sec blocks.

BODYWEIGHT & LIMITED KIT PROGRAMMES

Core strength and muscular endurance is put to the test in Wednesdays non-stop opener! Complete max rep burpees for 8 mins switching every 30 seconds with high plank – can you hold on without dropping?! An E3MOM is next up incorporating an ascending ladder of walkout push-ups as the first of 3 movements for 9 mins followed by an AMRAP featuring broken down burpees. The second session of the week is driven by work/rest intervals….increasing the workload whilst decreasing the rest periods each subsequent round.

ONE MORE THING

Reminder to log on to FB and refer to your user guide if you are unsure of any terminology and how to read and understand your workout.

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