Newsletter 28/04/22

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View this email in your browser Welcome to this week's newsletter! NEW CLASS COMING SOON... RESILIENCE STRENGTH CLASS LAUNCHES TUESDAY 10TH MAY 12PM-1PM See updated timetable below. We cant wait to see you there and bring the Force Velocity energy! LIVE RUN CLUBS  Run clubs are in full swing now - including our bi-weekly long Sunday Run with Erica, and soon a mid-week run club too. We have also loved introducing our ONELDN class every Friday where we have incorporated our Strength programming all in one spot.  We are continuing to expand our classes in real life, including Strength and Run classes across London. We are going to be announcing the official details of these new classes soon!   STRENGTH FOR THE WEEK A) PRIMER  Do 30 seconds on each exercise and build into a flow. So keep the former exercise and then add on the new exercise so that on the last 30 seconds you are performing one big sequence. Walkout to press up Long lunge rotation Downdog to updog Childspose to get up Reverse lunge with lateral lean Squat 1 rep squat jump 1 rep lunge jump 1 rep Wall Sit 30 seconds Superman To Lateral Squeeze 30 seconds Static split squat 10 reps each side Banded Crab Walks 20 reps in total Banded Drop Squats 20 reps Donkey Kickbacks 20 reps each side B) PRIMER B Must Be Done!! B Stance Goblet Squat 8-10 reps each side Single leg RDL to Row 8-10 reps each side American Swings 10-12 Reps Ski Erg or Row 8 cals or for 45 seconds at RPE 7-8 C) Strict Military Press Build up to a heavy 3 sets of 6-8 reps Chase with Banded Pull Aparts 15 Reps in total Increase load or rep range if you feel like you need to. We want the last rep to feel tough!! 3 rounds D) Mixed Grip Pendlay Row 8-10 Reps Deficit Press Ups AMRAP Rest 90 seconds 3 ROunds E) Sumo Deficit Dumbbell Deadlift 12 Reps Stand with feet on box or weighted plates and lift the weights from the ground slowly 3/1/3 tempo Chase with skater jumps 20 reps in total Rest 60 seconds then Sled Push 50 meters load should feel heavy!! Rest 90 seconds 3 Rounds F) Deadbug Unilateral Chest Press Chase with Renegade Rows 20 reps in total Burpee Snatch 10 Reps in total Butterfly Sit Ups 10 reps Hollow Rocks 20 seconds 3 Rounds G) Ski Erg 1000 meters RPE 5-6 Slow and efficient, nasal breathing if possible PODCAST OF THE WEEK This weeks podcasts features Andrew Huberman and Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. They discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. They also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance. LISTEN HERE Tee https://www.forcevelocitygroup.com Previous Previous Newsletter 05/05/22 Next Next Newsletter 21/04/22 Force Velocity Group ForceVelocityGroup@Gmail.Com Terms and Conditions | Privacy Policy