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RS Performance Training

Mountain Ready Phase 2 Training for EIA

Mid November  – January

4 sessions a week

  • 2x Endurance 2 hours. Can be a mixture of sports. 
  • 1 x Strength working around 4×12 sets. Slightly heavier, building strength throughout the body with big movements.  
  • 1 x Interval – introducing high intensity bursts for intense climbs.  
  • Continue mobility and stretching for injury prevention

Strength

Warm up:

Dynamic movements 

Agility – Lateral hops

Balance – S/L deadlifts with reach up 

Hip Mobility – Hip open and close gates 

4×12

Walking lunges

Side lunge DB up and down 

KB Swing

TRX Body row

Alt shoulder press 

Tricep dips

Plank marching

Russian twist

Scorpion

Cool down and stretches:

Full body stretch

5mins mobility with roller and trigger point ball 

Interval

40 seconds work, 20 seconds rest, x5

Interval 1-

Burpee

Squat and press

Star jumps

High knees 

Interval 2- 

Lunge jumps

Squat thrusts

Bent over row

Plank jacks 

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