Mon 15th Nov - 20th Dec
Phase 1
LEGS DAY
1. Foam Roller release Quads / ITB / Calves / Adductor 2. Flamingo's (3 ea) / Standing star fish (3 ea) / Single leg Squats Bum to bench (5 ea) / Back lunge with arm raise (same arm up as back leg) (5 ea) 3. Complete 2 strength tests on the orange forms and record your score Exercise
Sets
Front Squats
4
Bulgarian Squats
Reps
Rest
Tempo
Superset
1
2U 3D
Box jumps after last set
1
2U 2D
Split lunges after last set
Core
SEE
Calf Raises Standing Calf Raises
3 each leg
Record weights here
Session 1
Session 2
Session 3
session 4
session 5
Squats
12 12 12 12
12 10 10 10
12 10 10 8
10 10 8 6
10 8 8 6
FB Plank 60s
set 1
x3
set 2
Roll outs 15
set 3
x3
set 4 Bulgarian Squats
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
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