Training - Gym
Something we started this week was a collective gym session. We have been blessed to have such great lads involved with us on the 4Peaks training. One of them is an unreal physiotherapist and after a few of us complained about the impact the hike descent had on our legs he devised a gym planned based around working on our legs. Also focusing on recovery of the legs which will be a huge part of this challenge.
So last Tuesday we went to his gym where he had 8 stations set up. Heart monitors were attached to us for tracking purposes to help us improve although I think it was more to track who might go into cardiac arrest. So the stations were:
Step calf raises - bar + 20kg
Nordic Hamstring fails
Walking lunges with 12kg med ball
1 legged RDL’s - Machine + 20kg
Hops - 5 steps, 2 boxes
Crab walks
Step Ups - 16 inches, 30kg
Sissy Box Squats - 10kg
Warm up: 30secs on/ 30secs off
Round 1: 40secs on/ 20secs off
Round 2: 45secs on/ 15secs off
Round 3: 50secs on/ 10secs off
Up on the big screen in the room was all our heart rates. The colour of the box that corresponded to our heart rate would change colour depending on how high our heart rate would jump. Grey for normal, orange for slightly higher and red for very high. I felt like mine was in red from the moment I set foot in that gym. It was so tough but exactly what we needed. Still 2 days after I have pains in muscles in my legs that I didn’t even know I had. Session 1 down and onto the next. Plan it to do this once a week but progressing with each session. PRAY FOR MY LEGS!!!
