Session A
warm up
W.Up - Skipping - 60-90 sec effort (Add single leg hops)
W.Up - Inch Worm - 1 x 5 reps
W.Up - Bodyweight Squat - 1 x 10/15 reps
W.Up - Squat to Stand - 1 x 10 reps
W.Up - Crucifix Stretch - 1 x 4 reps (Twice 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 - Inch Worm - 1 x 5 reps
W.Up - Bodyweight Squat - 1 x 10/15 reps
W.Up - Squat to Stand - 1 x 10 reps
W.Up - Crucifix Stretch - 1 x 4 reps (Twice e/s)
strength program
1a. Banded Prone March - 3 x 10 (e/s)
1b. Banded Pull Apart - 3 x 10/15
2. Bodyweight/Goblet Squat - 2-3 x Max Effort
3. Deficit Single Leg Squat - 3/4 x 5/10 (e/s)
4a. Supported Row (Lower) - 3/4 x 8/10 (e/s)
4b. Banded Face Pull - 3/4 x 10/15
5. Ball Hamstring Curl - 3/4 x 5/10
6. Reverse Lunge to Knee Drive - 3 x 5/10 (e/s)
7a. Russian Twist - 3 x 20 (10 e/s)
7b. Plank/Knee Through - 3 x 30/45s or 20/30 reps