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