Over the next 6 weeks we will be focusing on low back and abdominal strength. This will be in conjunction with building on the single leg strength and stability we have accrued over the previous 6 weeks and returning to bilateral leg movements – namely squat variations.

 

“Stronger people are harder to kill”

 

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, you must accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, you must accumulate at least 20 box pushups per session.

 

Mon

S&C

30 Good Mornings

 

A1 Pause Back Squat 4 x 5

A2 S/L Jump Squats 4 x 8 r/l

A3 Single Arm OH Carry 4 x 1 length

B1 Jammer Reverse Lunge & Press 3 x 8

B2 Hanging Oblique Crunch 3 x 16

 

Cond:

75 Skipping

30 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

20 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

10 KB Front Racked Lunges

5 KB Thrusters

 

Tuesday

S&C

30 Leg Lowers

A1 BB Floor Press 4 x 8

A2 Plyo Pushups 4 x 5

A3 Weighted Plank 4 x 30 s

B1 Deadlift 3 x 5

B2 Reverse Hypers 3 x 10

 

Cond:

75 Wallballs

- 2 lengths bearcrawls and 4 pushups every time you break

 

Wed

S&C

30 Bird Dogs

 

A1 Back Squat 4 x 3

A2 Partner rope Pulls 4 x 1

A3 Weighted Russian Twist 4 x 20

B1 Kneeling KB Press 3 x 8

B2 Kneeling SA KB Get Ups x 5 r/l

 

Cond: 90 sec on/ 60 sec off – 5 Rounds

5 Push Press

10 Jump Squats

5 Burpees

 

Thursday

S&C

30 Leg Lowers

 

A1 Chins 4 x max

A2 Lateral Movement Ball Pushup 4 x max

A3 Ball situps 4 x 15

B1 RDL 3 x 5

B2 KB Swing 3 x 10

B3 Box Jump 3 x 5

 

Cond: 4 Rounds

15 Plate Ground to Overheads

2 OH Plate Walking Lunges

 

Fri

S&C

30 Back Raises

 

A1 Eccentric Squat 4 x 5

A2 Ring Dip 4 x max

A3 Inch Worm 4 x .5 length

B1 Bulgarian Split Squats 3 x 5 r/l

B2 KB Suitcase hold 3 x 30s r/l

 

Cond:

20 KB Man Makers

+ 10 SitUps

+ 10 Spiderman Planks

Starting at 0,5,10,15,20

 

Sat

S&C

Missed Lift/Technique work

Conditioning session