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 Squat 4 x 6
A2 Standinbg Side Ball Tosses 4 x 10r/l
A3 Ball Pushups 4 x 10
B1 S/L RDL 3 x 8
B2 Isometric Hanging Knee Holds 3 x max
Cond: 10min As Many Rounds As Possible
15 KB Swing
10 Knee-Elbows
200m run/10 box jumps
Tuesday
S&C
A1 Strict OH Press 4 x 6
A2 SA Ring Row 4 x 8r/l
A3 Side Plank Crunch 4 x 10 r/l
B1 Deadlift 3 x 5
B2 Hip Flexor/Hamstring Stretch Combo 3 x 30s r/l
Cond: 3 Rounds
1min Ring Rows
1min Jump Squats
1min OH Press
1min Rest
Wed
S&C
A1 Back Squat 4 x 3
A2 Wrestlers Twist 4 x 6 r/l
B1 Ladder Pushups 3 x 1 length
B2 Lat Raises 3 x 10
B3 Band Pullaparts 3 x 15
Cond:
150 Wallballs – “ you go I go”
+ 3 times
30sec Ropes
30sec Plank
30sec Rest
Thursday
S&C
A1 Bent Over Row 4 x 6
A2 SA KB Press 4 x 8 r/l
A3 Partner Band Plank Pulls 4 x 8 r/l
B1 RDL 3 x 5
B2 KB Swing 3 x 10
Cond: BB Complex – rest 90 sec between rounds
6 Strict OH Press
6 Jump Squat
6 Push Press
6 Lunges
10 Pushups
Friday
S&C
A1 Eccentric Squat 4 x 8
A2 Ring Dip Holds 4 x max
A3 Russian Twist & Press 4 x 8
B1 Lateral Lunge 3 x 8 r/l
B2 Resisted Bear Crawl
Cond: 2 rounds - 3 mins on the clock (rest 2 mins)
200m/400m run and finish out remaining time with wallballs
Saturday
S&C
Kettlebell Workshop!!!!!!!
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