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. Banded Pallof Squat - 3/4 x 10/15

2. Single Leg Dumbbell OH Press - 3/4 x 5/10 (e/s)

3. Supported Reverse Lunge - 3/4 x 5/8 (e/s)

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

5. Frog Glute Thrust - 3/4 x 10/20

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. Single Leg Skater Squat - 3/4 x 5/8 (e/s)

2. Supported Row to OH Press - 3/4 x 5/10

3. Banded Sumo Deadlift High Pull - 3/4 x 10/15

4. Single Leg Glute Bridge Hold & Sway - 3/4 x 5/10 (e/s)

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 10 (5 e/s)