Power #4B

Start with deadlift work followed by upper body work. If equipment is limited, divide the class into two zones. Set clock for 75 seconds with 10 rounds. Each zone consists of 5 rounds of 75 seconds work followed by rest. Switch zones during the final rest period after 5 rounds. Final week of a 4-week progression; challenge athletes to lift heavy. Superset targets the same muscle in two different ways. Increase rep scheme weekly; focus on form and heavy loads. Zone 1: Build strength in hamstrings, glutes, and back with extra volume. Zone 2: Build upper body pull strength in lats, biceps, and shoulders. Aim for around 7 minutes per zone; 20-40 seconds of rest per set. Emphasise control and muscle tension, avoid rushing reps. Deadlifts: Maintain a flat back, tight abs, glutes, and lats; drive with hips. Hamstring Bridge: Legs 75% straight; drive heels down, toes up; control movement. Go heavy for all three weighted movements