Session A

Warm up

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

W.Up - Lunge Overhead Reach & Twist - 1 x 4 (Twice e/s)

W.Up - Jefferson Curl - 1 x 2/3 - 30/60sec efforts

W.Up - Band Step Out - 3 x 10 (e/s)

W.Up - Band Face Pull - 3 x 10/15


Strength Program

1. Barbell Back Box Squat - 4/5 x 5/8

2. Dumbbell Push Press - 3/4 x 8/10

3. Landmine Single Leg Deadlift - 3/4 x 5/8 (e/s)

4. Single Leg Step Jump - 3/4 x 5/8 (e/s)

5. Barbell Hip Thrust - 3/4 x 10/15 (e/s)

6a. Banded Thread the Needle - 3 x 5/10 (e/s)

6b. Banded Plank Pull Through - 3 x 5/10 (e/s)



Session B

Warm up

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

W.Up - Lunge Overhead Reach & Twist - 1 x 4 (Twice e/s)

W.Up - Jefferson Curl - 1 x 2/3 - 30/60sec efforts

W.Up - Band Step Out - 3 x 10 (e/s)

W.Up - Band Face Pull - 3 x 10/15


Strength Program

1. Barbell Staggered Deadlift - 4/5 x 5/8 (e/s)

Or 

1. Trapbar Deadlift - 4/5 x 5/8

2. Close Grip Chin Up - 3/4 x 2/5 (Use your variation)

3. Barbell Box Step Up - 3/4 x 5/8 (e/s)

4. Dumbbell Incline Bench Row - 3/4 x 8/10

5. Ball Hamstring Curl - 3/4 x 5/10

6a. Ball Knee Through - 3 x 10/20 (5-10 e/s)

6b. Ball Rotations - 3 x 5/10