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 Single Leg Runner - 3 x 5/10 (e/s)

2. Banded Bent Over Row - 3 x 10

3. Split Squat - 3/4 x 5/8 (e/s)

4. Push Up - 2-3 x Max Effort

5. Banded Single Arm Row - 3/4 x 5/10 (e/s)

6. Elevated Single Leg Glute Bridge - 3 x 5/10 (e/s)

7a. Ball Knee Tuck - 3 x 5/10

7b. Pallof Press - 3 x 5/10 (e/s)

 


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. Lunge walk - 3/4 x 16-20 (total)

4. Supported Single Arm Row - 3/4 x 10-15 e/s

5a. Supported Single Squat - 3/4 x 5-10 e/s

5b. Supported Jumps - 3 x 15-20

6a. Side Lying Glute Bridge - 3 x 5-10 e/s

6b. Swiss Ball Plank - 3 x 30-45s