Session A

Warm up

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Opener - 1 x 5-10 reps (e/s)

W.Up - Squat to Overhead Reach - 1 x 5-10 reps

W.Up - Single Leg Runner - 1 x 5-10 reps (e/s)

W.Up - Supported Curtsey Lunge - 1 x 5 reps (e/s)


Strength Program

1. Banded Cha Cha - 3 x 20 (10 e/s)

2. Banded Frontal Raise - 3 x 10

3. Barbell Box Squat - 4/5 x 5/8

4. Land mine Single Leg Deadlift - 4 x 5/8 e/s

5a. DB Curl & Press - 3 x 8/10

5b. Dumbbell IYT's - 3 x 8/10

6. Ball Hamstring Roll Out - 3 x 10/15

7a. Thread the Needle (Weight Optional) - 3 x 5-10 e/s

7b. V-Sit Hold - 3 x 30-45s



Session B

Warm up

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Opener - 1 x 5-10 reps (e/s)

W.Up - Squat to Overhead Reach - 1 x 5-10 reps

W.Up - Single Leg Runner - 1 x 5-10 reps (e/s)

W.Up - Supported Curtsey Lunge - 1 x 5 reps (e/s)


Strength Program

1. Psoas March & Glute Bridge - 3 x 10-20

2. Banded Face Pull - 3 x 10-15

3. DB/Barbell Lunge Walk (Heavy) - 4/5 x 16-20 (total)

4. Wide Grip Pull Up - 3/4 x 3-8

5. Barbell Hip Thrust - 3/4 x 8-10

6a. Inverted Bar Row - 3/4 x 8-10

6b. Heavy KB Swing - 3/4 x 10-15

7a. Side Lying Glute Bridge - 3 x 5-10 e/s

7b. Swiss Ball Plank - 3 x 30-45s