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 High Pulls
Med
5B. Swing gym or FB Push ups
N/A
6A. BB Squats 6B. Lateral bench jumps
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
10-10-10
10-8-8
8-8-6
6-6-4-4
4-4-4-4
3 x max
3 x max
3 x max
3 x max
3 x max
N/A Med
7B. Stand cable chest Press
Med
8B. MB Wall slams
Week 2
Heavy
7A. DB Clean / Press
8A. Tricep Dips (Spin bikes)
Week 1
Body 6-10kg
Core: 3 Rounds: MB twists / Fit ball Crunch / Plank walk up & down onto hands