Q Training Targets by Nov 2018

  • reduce body fat 2k, and small increase in upper body muscle
  • level 3 (blue) in run fitness intervals
  • level 2 core (yellow)
  • advanced hip lock and knee prehab to maintain good knee condition

Akapusi Qera Strength Program - Fiji

This is a simple strength program to keep moving forward on your lower body strength, and also volume to re-develop upper body musculature. Each time you go to the gym, just alternate the program. The knee rehab exercises are shown at the bottom of this page if you dont know them.

Click below for strength program:


Qera Tabata Options

Do these when you dont go to the gym. Dont have to be exactly the same as the video. If you dont have equipment, just use exercises you know.

We can do the rotuines with just a wall or a tree. Rest 1 minute after each round. Aim for 2 mobility rounds, then 2-3 hip lock and core rounds.

The Dynamic Systems circuit is pretty hard. You might just do 1 of these or not at all.


Fiji Tabata 1 – Mobility

Fiji Tabata Type 1 – Mobility (No equipment)

Fiji Tabata 2 – Hip Lock & Trunk Integrity

Fiji Tabata Type 2 – Hip lock & trunk (no equipment)

Fiji Tabata Type 3 – Dynamic Systems (this is harder)

Qera Knee Prehab Work

Q you can do these exercises in a couple of ways. As a block for 10min in warm up, or do these in rest periods of upper body strength.

For the moment, they are in the start of your strength program.


Knee Prehab Spanish Squat

Knee Prehab Rear loaded split squat

Knee Prehab Single Leg Squat Low Box

Knee Prehab Step Up – Low Box

Training Targets