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. Dumbbell Split Squat - 3/4 x 5/8 (e/s)

4. Dumbbell Bench Press - 3/4 x 8/10

5. Barbell RDL - 3/4 x 5/8

6. Dumbbell Lateral Raise - 3 x 8/10

7a. Hanging Knee Raise - 3 x 10/15

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. Trapbar Deadlift - 4/5 x 5/8

3. Deficit Single Leg Squat - 3/4 x 5/10 (e/s)

4. Dumbbell Single Arm Row - 3/4 x 5/8 (e/s)

5. Barbell Bent Over Row - 3/4 x 8/10

6a. Landmine 180's - 3 x 10/20 (5-10 e/s)

6b. Plank/Knee Through - 3 x 30/45s or 20/30 reps