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: 50 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

A1 Pause back Squats 4 x 5

A2 Ring Hamstring Curls 4 x 10

A3 Ring Rollouts 4 x 10

B1 Kneeling OH Get ups 3 x 5 r/l

B2 Isometric Chin Holds 3 x max

 

Cond:

100 Skips

25 Burpees

25 KB Swing

25 Front Squat

25 Thrusters

100 Skip

 

Tuesday

S&C

A1 Split Stance Jammer Press 4 x 6

A2 Split Stance Power Throws 4 x 8

A3 KB Clean 4 x 8 r/l

B1 Deadlift 3 x 5

B2 KB Jump Squat 3 x 5

 

Cond:

PROWLER...............

 

Wed

S&C

A1 Back Squat 4 x 3

A2 Ring Swing Crunch 4 x 16

B1 KB Pushup 3 x 10

B2 KB SA Row 3 x 8 r/l

B3 KB Push up iso hold 3 x max

 

Cond:

Ropes

Ladder Walk

Goblet Squat

Sit Ups

KB Push Pulls

Ring Plank

 

Thursday

S&C

A1 Pullups 4 x 5 + 2 negtives

A2 Ring Flys 4 x 10

A3 V Sit Holds 4 x max

B1 RDL 3 x 5

B2 KB Swing 3 x 10

 

Cond:

15 – 10 - 5 – 10 Ring Rows

15 – 10 - 5 – 10 Bar Pushups

15 – 10 - 5 – 10 Bar Over Burpees

 

Fri

S&C

A1 Eccentric Back squat 4 x 6

A2 KB Snatch 4 x 8 r/l

B1 KB Walking Lunge 3 x 2 lengths

B2 Resisted Runs 3 x 2 lengths

 

Cond: 2 min AMRAP/1min rest x 3

5 Back Squat

5 Pushup

5 Box Jumps

 

Saturday

S&C

Missed Lift/KB technique review

Big Conditioning Piece