Paul Hatton’s Gym Challenges

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Gym challenges from Paul Hatton Hull Kingston Rovers RLFC

Ok so now that you’ve had a chance to get back in the gym after the excesses of Christmas, we thought you might like to have a go at some of these motivating gym challenges from Paul Hatton. Paul is the strength and conditioning coach with Hull Kingston Rovers RLFC. In his words, these are “Just a mixture of what we would give to some of our players dependent on stages in career, injury and wellness.”

Beginner:-

  • Spin Bike

4 x 5min rotation’s,

15 seconds hill climb out of seat 45 seconds fast spin and in seat

30s hill climb out of seat,

30 seconds fast spin,

45s hill climb out of seat,

15s fast spin in seat,

60s hill climb out of seat,

60s spin then repeat for 4 sets.

Intermediate:-

  • Spin Bike

1 minute hill climb out of seat,

1 minute seated fast spin,

2 minute hill climb out of seat,

1 minute fast spin,

3 minute hill climb,

1 minute fast spin,

4 minute hill climb out of seat,

1 minute seated fast spin,

5 minute hill climb out of seat,

1 minute fast spin, then repeat but coming back down the scale 5,4,3,2,1.

Advanced:-

  • Rowing Machine

5×1 minute efforts pulling at 120metres per 500 (on the rower screen) with 1 minute recovery, 5×1 minute efforts pulling at 130m with 1 minute recovery,

5×1 minute efforts at 140m, with 1 minute recovery,

5×1 minute pulling at 150 with 1 minute recovery.

In-between the five efforts of 5 you have 1 minute recovery then a 3 minute recovery before you start the next block.

I’d love to hear what your favourite (is that the right word to use here haha) gym routine is. Maybe you’d like to share a photo or two with us?

My thanks to Paul for sharing these with us. Don’t forget to let me know how you get on.

Lucy Bee

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