MOUNTAIN YEARS

As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES and stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.

STRENGTH – LEGS 10 mins duration. 50 seconds work - 10 seconds per set of:

Air Squat / Heel kicks / Twisting Jump Squat / Reverse Lunge / Tuck Jump / Glute Bridge / X country / Squat Pulse / Pendulum Lunge / Speed Skaters

BURPEE BLAST 3 mins duration.  As many as you can.  Embrace the PAIN!

UP & DOWN THE MOUNTAIN 25 mins duration. 

  • 1 Rep each of Sphinx Plank / Archer Press Up / Lateral Hurdle
  • 2 Reps each of Sphinx Plank / Archer Press Up / Lateral Hurdle
  • 3 Reps each of Sphinx Plank / Archer Press Up / Lateral Hurdle
  • 4 Reps each of Sky Kick / Chest to Floor / Broad Jump (Hop back)
  • 5 Reps each of Sky Kick / Chest to Floor / Broad Jump (Hop back)
  • 6 Reps each of Sky Kick / Chest to Floor / Broad Jump (Hop back)
  • 7 Reps each of Russian Twist / Diamond Press Up / High Knees (instep)
  • 8 Reps each of Russian Twist / Diamond Press Up / High Knees (instep)
  • 9 reps each of Russian Twist / Diamond Press Up / High Knees (instep)
  • 10 reps each of Dead Bug / Staggered Press Up / Donkey Kick
  • Back down the mountain from 9 reps to 1 rep & finish.

BOW TIE 10 minutes duration Set out cones c. 50m apart in a large Bow Tie shape, so 100m is diagonal distance and 50m is width

  • Start at one of the outside cones and jog (60% max) diagonally to the centre cone (50m)
  • At centre cone explode into sprint (100%) in same diagonal direction to furthest cone (50m)
  • Walk to the cone on same side
  • Jog (60% max) diagonally to the centre cone (50m)
  • At centre cone explode into sprint (100%) in same diagonal direction to furthest cone (50m)
  • Walk to the cone on same side.  This should be the cone you started at
  • Repeat non-stop for 10 minutes
Check out Dad Bod “Pick & Mix” drills for explainers.