Phase 3: SSB

Speed Stack B

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

BLOCK A

A1: Continuous split squat tuck jump

Reps: 5 per side

Notes: Drive your knees to your chest in the air, minimize the amount of time on the ground between reps.

REST 30s

A2: lateral squat hold w/ quick switch

Reps: 5 per side

Tempo: 0-2-0

Notes: Alternate legs quickly without changing your height.

REST 60s

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

BEFORE MOVING ON TO BLOCK B

BLOCK B

B1: Speed pike push up

Reps: 8

Tempo: N/A

Notes: Keep your elbows at a 45 degree angle off your body.

REST 30s

B2: towel w

Reps: 8

Tempo: 1-0-0

Notes: Keep a straight line from your heels to the top of your head.

REST 60s

COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEKS 2 & 3)

BEFORE MOVING ON TO BLOCK C

BLOCK C

C1: speed 1-arm towel inverted row

Reps: 6 per side

Tempo: N/A

Notes: Keep a straight line from you heels to the top of your head.

REST 30s

C2: hand plank arm arc

Reps: 6 per side

Tempo: 1-0-0

Notes: Keep your hips and shoulders square to the ground.

REST 30s

C3: Lateral Bear crawl

Reps: 8 per side

Tempo: 1-0-0

Notes: Push you hands into the ground to slightly round your upper back. Take small steps with your opposite arm/leg.

REST 60s

COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

Tempo Run Or Bike

Reps: 8

Tempo: 20s run/jog; 40s of rest

Notes: Get as many reps as you can in 8s.

REST 2 mins

COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2) OF CONDITIONING

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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