Phase 1: QTC

Quick Twitch c - Repetition Effort

Complete the exercises (and rest) in each block, in order, for the number of sets stated.

BLOCK A

A1: Crossover Stick

Reps: 1 per side

Tempo: N/A

REST 30s

A2: lateral wall push

Reps: 3 per side

Tempo: 0-5-0

REST 60s

COMPLETE 2 SETS OF A BLOCK (WEEK 1) OR 3 SETS (WEEK 2)

BEFORE MOVING ON TO B BLOCK

BLOCK B

B1: towel reverse lunge

Reps: 6 per side

Tempo: 0-5-0

REST 30s

B2: Standing wall Anti rotation Press Hold

Reps: 20 sec per side

Tempo: N/A

REST 60s

COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEK 2)

BEFORE MOVING ON TO C BLOCK

BLOCK C

C1: Feet elevated PUsh up

Reps: 6

Tempo: 5-0-0

REST 30s

C2: 1 arm Towel Inverted Row

Reps: 4 per side

Tempo: 5-0-0

REST 30s

C3: 1-Leg towel leg curl

Reps: 4 per side

Tempo: 5-0-0

REST 60s

COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEK 2)

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

Hill Sprint or Continuous Split Squat jump

Reps: 8 (week 1); 9 (week 2)

Tempo: 10 seconds

REST 50s Between Reps

3 mins Before Cool Down

COOL DOWN

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