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MEMBERS · STRENGTH · 12:14

This film is for the six-week build and club members.

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Week 1 · Session 2 — bridges & balance

  • Strength · with Sven
  • 12 minutes
  • Chair · step · band

Session 2 of week 1 of the build (“find your base”). Sit-to-stands, bridges and single-leg balance — nothing heroic, but done properly. Sven talks through what each move protects and how to know you are doing it right. Do it three times this week, then move to the next session.

Sample session text from the design. Sven’s programme replaces it.

  1. 1Sit-to-stand · 3 × 12Slow on the way down. Knees track over the second toe.
  2. 2Glute bridge · 3 × 12Squeeze at the top for two seconds. Feet hip-width.
  3. 3Single-leg balance · 3 × 30sEyes on a fixed point. Wobble is the work.
  4. 4Step-ups · 3 × 10 each sideDrive through the heel. Control the step down.

Up next · Week 1

Downloads

  • Week 1 plan (PDF)Coming soon
  • Home version cardComing soon
  • Gym version cardComing soon

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