Do sessions A and B alternately.


Always begin with a dynamic warm-up, preferably including the movements we went through - ankle clock reaches, lying rolling hip circles and side lying opening of the chest using the back arm to sweep an arc on the floor.

With your resistance training, I advocate the following approach to make progress. Add a rep each week until you can do 12-15 reps at a given weight, then add weight and start a new cycle again at 6-8 reps. The only exercise to be excluded from this general pattern is Turkish Get Ups, with them being worked up only as high as 6 reps per set before adding weight and starting from lower reps again.

Your sessions with sets, reps and weights for the coming week can be seen by clicking here.