Stage 3 is all about adding more load/resistance and speed to whole body movements and incorporating more combinations and complex movement patterns. This is all round more of a challenge than Stage.

In Stage 2, the main exercise focus remains on strengthening the lower leg muscles. These exercises are coupled with secondary resistance training exercises for the upper body and core muscles.

Lower leg exercises you can expect in this workout include step up and knee drives, 4point hovers and hip thrusters.

Equipment needed for this session: a step, a chair for balance if needed, a single weight of at least 5kg.