Exercise Programme - Physical Challenge

The exercise programme consisted of four main exercises chosen to support the physical challenge. These exercises were; deadlift, squat, shoulder press and bench press. Other supporting exercises were then added along the way. Squats work the lower body, specifically the quads, hamstrings and glutes, help with the development of balance and strengthen the core (Sconiers, 2011), thus squats were chosen in accordance to compliment and enhance the deadlift. Bench press was selected to aid the shoulder press, as it engages both the triceps and the anterior deltoid (TeachPE, 2012). 

Compound exercises have been chosen over, or in conjunction with isolation exercises to ensure a full, well rounded routine, of which the main group of muscles are trained and strengthened together to minmalise the risk of specific 'weak' areas (Fitnessscrolls, 2012).

Endurance was trained before strength as it follows the basic scale of progression and it also assists in maximising strength gains and minimising the risk of overtraining and injury (Weil, 2012).