1. Start off with foam Roller & Dynamic stretching 2. Activate stability in ankle, knee, hip, shoulder e.g. single leg squats, flamingo's 3. Cuban press / rotator cuff exercises / Dowel overhead squats (2 x 10) 4. Single leg power squats (back leg up on bench) 2 X 6 each leg, bench hops 3 X 6 Exercise
Load
Week 1
Week 2
Week 3
Week 4
week 5
5A. BB Push press
Med
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
5B. Wood chops cable 10 ea
KG> 10-10-10
10-8-8
10-8-6
8-6-6
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
6-6-6
10-10-10
10-8-8
10-8-6
8-6-6
6-6-6
6A. Deadlifts 6B. Supine FB hamstring curl 7A. Weighted chins 7B. V sits toe touch x 20 8A. DB Rows 8B. DB Plank Rotations 10ea
Heavy KG> Heavy KG> Heavy KG>
NB: Write in your KG's in the box provided for all the A exercises NB: Start the session off with the foam roller, release the quads, ITB, Glutes & calves NB: Finish session with Stretches (charts provided) NB: Identify your weaknesses and aim to improve each session, discuss this with Rob S & C coach NB: Do not compromise form for heavy weight