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Team Evolution Lockdown Day 26 HIIT Session + Core Session The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. This HIIT session is a repeat of the session from Tuesday of Week 3. You need 10 meters of space to run, two markers, and a stopwatch. The sprinting must be done side to side, running laterally not forwards. This session must be done at max. effort in order to get the most benefit. Warm up with a light jog to raise HR and a decent stretch. Set 1 - 40 second side sprinting, followed by 60 seconds rest. Set 2 - 40 second side sprinting, followed by 60 seconds rest. Set 3 - 40 second side sprinting, followed by 50 seconds rest. Set 4 - 40 second side sprinting, followed by 50 seconds rest. Set 5 - 40 second side sprinting, followed by 40 seconds rest. Set 6 - 40 second side sprinting, followed by 30 seconds rest. Set 7 - 40 second side sprinting, followed by 40 seconds rest. Set 8 - 40 second side sprinting, followed by 40 seconds rest. Set 9 - 40 second side sprinting, followed by 50 seconds rest. Set 10 - 40 second side sprinting, followed by a walk and stretch. The HIIT session is then directly followed by the Core session. Pick the number of reps based on your physical strength, and how much you want to challenge yourself. This is the same core session you completed last week, so try to increase the reps or circuits to challenge yourself more, but remember to prioritise good form. 1. Plank Pulses (x20/30/40) 2. V-hold Rows (x20/30/40) 3. Side Plank Pulses (x15/20/25) e/s 4. Tall Plank Shoulder Taps (x15/20/25) e/s 5. Scissors (x20/30/40) Rest 15 seconds between exercises Rest 45 seconds between circuits Repeat 3 Circuits “(x20/30/40)” chose your number of reps per circuit based on your strength level Good luck! #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #HIIT #GoHard #Fitness #Sprint #Workout #Sweat #Hardwork #Core @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett

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