Sabian M – Home Program

1. Power Burpee
You do not need a bench, simply starting from the floor do a pushup, jump the legs in before jumping as high as you can before landing with a proper land.
Rest 10 seconds between reps. 2 minutes between sets.

2A. Bulgarian Split Squat
Go down slowly for a count of 4 seconds, pause for 1 second at the bottom and move up as fast as possible.
90% of weight should be through the front leg.

2B. Supine Row
Get creative with find somewhere to do this. I use my pool table at home.
Pause at peak contraction (top of rep) for 2 seconds.

3A. Single Leg Deadlift
Get creative with making this more difficult. Weights are not essential here, doing this under control - very slowly - will build the balance, coordination and strength of the hip-lower body complex.

3B. Push up
Slowly go down for a count of 2-3 seconds, hold at the bottom for 1-2 seconds then power up.

4A. Palov Press (anti-rotation)
Use a resistance band.
Punch forward quickly, hold at full extension for 2 seconds, then bring it back to the chest slowly.

4B. Blackbirds
Do them slowly for 60". Keep your chin down, hands high and shoulders pinched together.