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. Plyo's MB straddle jumps 3 X 6, Power split lunges 3 X 6 Exercise
Load
Week 1
Week 2
Week 3
Week 4
week 5
5A. Bulgarian (SL) Squats
Med
10-10-10
10-8-8
8-8-6
8-6-6
6-6-6
5B. Spiderman push ups (fail)
KG>
6A. Burpees with DB / Press
Med
10-10-10
10-10-10
10-10-10
10-10-10
10-10-10
6B. Supine Hip ext (Bench)
KG>
7A.BB Grapple Rotations
MED
10-10-10
10-10-10
10-10-10
10-10-10
10-10-10
7B. MB Ice skaters 10 ea
KG>
8A. Curl press
Med
10-10-10
10-8-8
10-8-6
8-8-6
8-6-6
8B. Dips (max reps)
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