Carve Footy Muscle With This Killer Workout From A Former Player
Former professional NRL player and renowned good-bloke Rhys Pritchard is now one of Australia's leading strength & conditioning coaches, sought after by clients looking to add scientific specialisation to their performance. Debuting for the Sydney Roosters in 2011, Pritchard knows first hand exactly what it takes to reach athletic potential, and how to elicit an athletic response from his clients. “I find no better joy than being able to help an everyday person find their inner athlete,” says Rhys.
Since leaving League, Pritchard has dedicated his life to high performance strength and conditioning, and is now the Training Director at ION, in Sydney's CBD.
"Coach Rhys" provided MH with a 30 minute ball buster, designed to target all energy systems and set all of the major muscle groups on fire. This is a session that will push you to the limits, mentally and physically. Remember, pace yourself… the last station is a cracker.
Complete 7 minutes work at each of the below stations, and take 3 minutes rest between each. You should be working at around 80 per cent of your maximum for the entire 7 minutes.
ASCENDING LADDER: Complete 2 reps of each exercise, then 4, 6, 8, 10 etc (increasing by reps 2 each round) until your 7 minutes is finished.
Station 1
Upper Push: Hand Release Push Up
Lower Push: Dumbbell Front Squat
Cardio: Concept2 Rower (Calories)
Station 2
Upper Pull: Dumbbell Bent Over Row
Lower Pull: Dumbbell Deadlift
Core: Conventional Sit-Up
Station 3
Full Body: Dumbbell Squat + Press
Cardio: Hand Release Burpees
Cardio: Concept2 Rower (Calories)
Beginner/Intermediate Dumbbell Weight - 12kg (pair)
Advanced/Elite Dumbbell Weight - 18kg (pair)
