Start off with foam Roller, Pre-hab & mobilizers (green sheet)
Full Body Sessions
1
Exercise
Load
Sets /Reps
Rest
Deadlits Grapple BB rotations Lunge with twist (medi ball) BB Grapple press Burpee / push up / military press
Med - heavy Med Med Med - heavy Light
12-10-8-6 6-6-6 6-6-6 each leg 10-10-10 6-6-6
1 1 1 1 1
Fit ball Rotations Alternate Squat thrusts v-sit ups toe touch
circuits "" ""
10 each side 15 each leg 15 each side
Exercise
Sets
Load
Reps
DB Snatch Multi direction lunges Burpee / Overhead press Single arm chest press BB Grapple rotation Lying pull ups
3 each side 5 each leg 3 3 3 3
Med Med ball light-med Heavy Heavy Body weight
10 round clock 10 10 ea side 10 ea side Max
Plank Rotations Side plank arm / leg up Med ball crunches
3 3 3
circuits "" ""
min min min min min
Tempo
Notes
fast fast Med Med fast
Explode up / Drop Down
NB: keep pelvis stable
2
Rest 1 1 1 1 1 1
min min min min min min
Tempo fast Med fast Med Med Med