Embedded Files
Edge Work - a
Edge Work - a
Complete each exercise (and rest), in order, for the number of sets stated.
BLOCK A
A1: Same Side Deadbug
A1: Same Side Deadbug
Reps: 4 per side; 5 (Week 3)
Tempo: 0-5-0
Notes: Drive your same side elbow and knee into each other as hard as possible
REST 30s
A2: Double mini band lateral skater walk
A2: Double mini band lateral skater walk
Reps: 8 per side
Tempo: 1-0-0
Notes: Maintain skating depth throughout the movement
REST 30s
A3: Head support hip lift hold
A3: Head support hip lift hold
Reps: 10s; 15s (Week 3)
Tempo: 0-5-0
REST 30s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Tempo Run or Tempo Bike
Tempo Run or Tempo Bike
Reps: 8 reps of 20s; 9 (Week 4); 10 (Week 5)
Tempo: at 75% effort
Notes: Run or bike for 20s: rest for 40s to complete a rep.
REST 2 mins
COMPLETE 2 SETS
BEFORE MOVING ON TO COOL DOWN
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