Tight 5. program 1. May 2011

1. Warm up using Foam Roller, Swing Gym, Broom stick, Bosu, Fit ball

Step ups, hip extensions, multi direction lunges, Spiderman walkouts

2. Plyo's 2 minutes

Exercise Load Week 1 Week 2 Week 3 Week 4 week 5

6-6-6 6-5-5 5-4-4 4-4-3-3 4-4-3-3

3A. Squats Heavy

3B. Chin ups weighted Heavy

6-6-6 6-6-6 6-6-6 6-6-6 6-6-6

4A. Military press Heavy

4B. Tyre Flips 10 reps

6-6-6 6-6-6 6-6-6 6-6-6 6-6-6

5A. Plank DB Rows Heavy

5B. Standing cable chest press Med

10-10-10 10-10-10 10-10-10 10-10-10 10-10-10

6A. Step ups (each leg) Med

6B. Dips bodyweight

Core: Push up position superman, MB twists, Side plank