Mon 15th Nov - 20th Dec
Phase 1
LEGS DAY
1. Foam Roller release Quads / ITB / Calves / Adductor 2. Flamingo's / Standing start fish / Single leg Squats Bum to bench / Back lunge with arm raise (Right leg right arm) 3. Complete 2 strength tests on the orange forms and record your score
Exercise
Sets
Front Squats Bulgarian Squats Lunges or step ups Standing Calf Raises Record weights here
Squats set set set set
Reps
Rest
Tempo
Superset
4
1
2U 3D
Box jumps after last set
SEE 3 (light - med) BELOW 3 each leg
1 1
2U 3D 2U 2D
Stradle jumps after last set Split lunges after last set
Session 1 12 12 12 12
Session 2 12 10 10 10
Session 3 session 4 12 10 10 8 10 10 8 6
session 5 10 8 8 6
10 10 10
10 10 10
10 10 10
10 10 10
10 10 10
12 12 12
12 10 10
12 10 10
10 10 8
10 8 8
12 12 12
12 12 12
12 12 12
12 12 12
12 12 12
1 2 3 4
Bulgarian Squats set 1 set 2 set 3
Step ups or lunges set 1 set 2 set 3
Standing Calf Raises set 1 set 2 set 3
Use stretch charts and work on tight areas