Session
- Farmer’s carry with water containers — 4 × 30 m (where safe)
- Band or towel rows — 3 × 12
- Step-ups — 3 × 10 per leg
- Dead hang or grip squeezes — 3 × 20–30 s
- Pallof press with band — 3 × 10 per side
Do not train in heavy weather or where a fall could cause injury. Stop and seek help if you have chest pain, dizziness or unusual breathlessness.
Fitness resources are general educational information and are not individualized medical advice.
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