1. Start off with foam Roller & Dynamic stretching 2. Fit ball / Bosu stability /flamingo's 3. Cuban press / rotator cuff exercises / Dowel overhead squats (2 x 10) 4. Plyo's 6x power squats, bench hops 2 X 6, 6x Broad's over bench Exercise
Load
5A. BB Clean press
Med
5B. Spiderman push ups
N/A
6A. Deadlifts 6B. Bulgarian Squats 7A. U/Arm chins 7B. Weighted push ups
Week 1
Week 2
Week 3
Week 4
week 5
6-6-6
6-6-6
4-4-4-4
4-4-4-4
4-4-3-3
6-6-6
6-6-6
5-5-5
4-4-4-4
4-4-4-4
3 x max
3 x max
3 x max
3 x max
3 x max
10-10-10
10-10-10
10-10-10
10-10-10
10-10-10
Heavy Med Body 20-40kg
8A. DB Plank Rows (alternate)
Med
8B. Power push up side 2 side
N/A
Core: 4 point draw in's, BB Roll outs, Fit ball Tricep extensions or fit ball push ups