adn challenge strapline

What it takes

My twins are paragons of doing what it takes. Which is why this story is not about them. One is in recovery from a hamstring tear following his 4th knee reconstruction (they’re 23) and the other is in recovery after having his shoulder ligament reattached to the bone. That, in a nutshell, is what it takes to play rugby. And I don’t want to talk about it. 

However, shortly after we had a conversation in which I told them they were never playing rugby again, they told me they’re too old to be told what to do, and I told them I pay their medical bills…it came out that they think dance is a soft option. I must add here that I had not asked them to switch to dance. Their injuries are small change in the world of dance. 

Dancer-choreographer, Holly Headrick, does what it takes to be a dancer. If you can’t do what a dancer does, to get ready for the Challenge, you’re pretty soft, right?

holly 2

Here's Holly's training programme: 

Monday:

A.M: Athletic class.    

        45 min high intensity circuit class followed by 30 min run which includes an 8min tabata sprint.

P.M: Leg session  

         1.   Squats 6 x sets of 10/12 starting at 30kg working my way up to 50kg - I'm working on getting to 60kg which would be me squatting my own body weight…but not there yet.

         2.   Leg press 6 x sets of 10/12 starting at 80kg working my way up to 120kg. PB is 130kg which I've only done once. Then I would take the weight down to 40kg and do 4 sets of 10 with a super set sled push in between.

         3.   Circuit 6 rounds of 45sec on 15 sec rest of the following: 60kg glut bridge box jumps 50/60kg dead lifts (I'm pretty stuffed at this point)

         4.   I'll end with doing 6 x sets of 10 hami curls with super set weighted squat jumps x 10 6 x sets of 10 leg extension starting at 20kg working my way up to 35kg

holly pointe 

Tuesday

A.M: Weights back and triceps.

        1.    Lat pull downs - wide grip 6 x sets of 12 starting at 30kg working my way up to 40kg ending with a drop set down to 20kg (this is one set, gradually taking weights off at a time until you get tired)

        2.    Lat pull downs - closed grip (same as above just different had placement)

        3.    Back extensions & triceps pull downs 6 x sets of 12 at 10kg with a super set of triceps pull downs at 12.5kg back flys and triceps extension 6 x 12 sets of 4kg of the back flys with a super set of triceps extension at 12.5kg standing row and triceps dips 6 x 12 sets of 15/20kg of the standing rows with a super set of triceps dips on a bar.

P.M: 1 hour run or cross trainer session followed by some abs or go and take a dance class.

Wednesday         

A.M: 45 min boxing session followed by 30 minute run which includes an 8min tabata sprint.

P.M: Shoulders and Biceps

         1.   6 x 10 overhead shoulder press with the bar (no weights) adding 5kg then 10kg, with superset of 6 x 10 7/8kg bicep curls with arms out to the side.

          2.   6 x 10 4/5kg shoulder flys with 6 x 10 7/8kg bicep hammer curls with 15 push ups.

          3.   6 x 10 7/8kg single arm should press with 6 x 10 15kg bar bicep curls.

holly headrick 4

Thursday

A.M: 30 min XT high intensity circuit class followed by 30min cross trainer and some abs

P.M: Back to Legs  

        Similar to Monday, but adding in a few different exercises to keep your body guessing - some wall squats or walking weighted lunges etc. 

Friday

A.M: Back to Back and Triceps

         Again adding in new exercises to keep things different for your body.

P.M: 30 min run followed by a 1 hour boxing session

holly 3

Saturday

A.M:  XT high intensity circuit class followed by either a 30 min run with an 8 min tabata sprint or Shoulders and Biceps - depends on what my day looks like and if I can get back to the gym in the afternoon. If it doesn't look like I can get to the gym twice, I choose to do the weights over the cardio as I teach in the middle of the day. 

Sunday                  

A mixed bag of either not going to the gym, doing the next weight session in line or and hour of cardio.