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: Lateral Wall push
A2: Lateral Wall push
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 10/side (weeks 1 + 2); 15/side (weeks 3 + 4)
Rest: 60 secs
B1: 1-Leg Skater Squat
B1: 1-Leg Skater Squat
Sets: 3
Reps: 6/side (weeks 1 + 2); 8/side (weeks 3 + 4)
Rest: 30 secs
B2: Continuous STep Up Jump
B2: Continuous STep Up Jump
Sets: 3
Reps: 5/side
Rest: 30 secs
B3: Feet Elevated Side Plank
B3: Feet Elevated Side Plank
Sets: 3
Reps: 10secs /side (weeks 1 + 2); 20secs /side (weeks 3 + 4)
Rest: 60 secs
C1: Pull up (palms face away)
C1: Pull up (palms face away)
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 4 (weeks 1 + 2); 6 (weeks 3 + 4)
Rest: 30 secs
C2: Feet Elevated Pike push Up
C2: Feet Elevated Pike push Up
Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)
Reps: 8 (weeks 1 + 2); 10 (weeks 3 + 4)
Rest: 30 secs
C3: Split Squat Wall Anti-Rotational Press
C3: Split Squat 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
Page updated
Google Sites
Report abuse