Embedded Files
Extra
Extra
Perform all sets of each exercise (with rest) before moving on to the next.
A1: 10-yd Sprint (2-Shuffle Start)
A1: 10-yd Sprint (2-Shuffle Start)
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 1/side
Rest: 60 secs
A2: Crossover Step up
A2: Crossover Step up
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 8/side
Rest: 60 secs
B1: Towel Reverse lunge
B1: Towel Reverse lunge
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 5/side (weeks 1 + 2); 8/side weeks (3 + 4)
Rest: 60 secs
B2: 1-arm Towel Inverted Row
B2: 1-arm Towel Inverted Row
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 4/side (weeks 1 + 2); 6/side (weeks 3 + 4)
Rest: 60 secs
c1: 1-arm Towel Push up
c1: 1-arm Towel Push up
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 3/side (weeks 1 + 2); 5/side (weeks 3 + 4)
Rest: 60 secs
C2: 2 to 1 towel Leg Curl
C2: 2 to 1 towel Leg Curl
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 4/side (weeks 1 + 2); 5/side (weeks 3 + 4)
Rest: 60 secs
C3: Standing Wall Anti-Rotational Press
C3: Standing Wall Anti-Rotational Press
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 15 sec/side (weeks 1 + 2); 20 sec/side (weeks 3 + 4)
Rest: 60 secs
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