Embedded Files
Strength
Strength
Perform all sets of each exercise (with rest) before moving on to the next.
A1: Continuous Lateral Bound
A1: Continuous Lateral Bound
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 5/side
Rest: 60 secs
A2: Continuous Wall March
A2: Continuous Wall March
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 8/side
Rest: 60 secs
B1: 1-Leg Squat to Box
B1: 1-Leg Squat to Box
Sets: 3
Reps: 6/side (weeks 1 + 2); 8/side (weeks 3 + 4)
Rest: 30 secs
B2: Step up Jump
B2: Step up Jump
Sets: 3
Reps: 5/side
Rest: 30 secs
B3: Feet Elevated Side Plank
B3: Feet Elevated Side Plank
Sets: 3
Reps: 10 secs/side (weeks 1 + 2); 15 secs/side (weeks 3 + 4)
Rest: 60 secs
C1: Neutral Grip Pull up
C1: Neutral Grip Pull up
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 4 (weeks 1 + 2); 5 (weeks 3 + 4)
Rest: 30 secs
C2: Elevated push Up
C2: Elevated push Up
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 8 (weeks 1 + 2); 10 (weeks 3 + 4)
Rest: 30 secs
C3: Standing Wall Anti-Rotational Press
C3: Standing Wall Anti-Rotational Press
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 15 secs/side (weeks 1 + 2); 20 secs/side (weeks 3 + 4)
Rest: 30 secs
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