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

30-50 Good Mornings

 

A1 Pause Back Squats 4 x 6

A2 Ring Hamstring Curl 4 x 10

A3 Rotating Plank 4 x 8 r/l

B1 BB Reverse Lunge 3 x 8 r/l

B2 Tempo Hanging Knee Raises 3 x 10

 

Cond: 2 min rounds

8 pushups

8 burpee box jumps

Increase reps by 2 per round until you can’t finish in the 2 min time period

 

Tues

S&C

30-50 Leg Lowers

 

A1 Push Press 4 x 6

A2 SA KB Row 4 x 8 r/l

A3 Weighted V Sits 4 x 15

B1 Deadlift 3 x 5

B2 Agility Ladder plus plyo jump 3 x 3

 

Cond:

50/100 Skip buy in

KB Man Makers 5/4/3/2/1

Jump Lunges 12/14/16/18/20

50/100 skip buy out

 

Wed

S&C

30-50 bird dogs

 

A1 Back Squat 4 x 3

A2Half Kneeling Jammer Press 4 x 8 r/l

B1 SA KB Chest Press 3 x 8 r/l

B2 KB Pulls 3 x 8 r/l

 

Cond:

Hill Runs

 

Thursday

S&C

30-50 Glute Bridges

 

A1 Pullups 4 x 5

A2 Ring Push up & Fly comb 4 x 8

A3 Partner Ball Tosses 4 x 8 r/l

B1 RDL 3 x 5

B2 KB Swing 3 x 10

 

Cond: 3 rounds

KB Complex

SA Press 5 r/l

SA Row 5 r/l

SA Swing 5 r/l

Threaded Lunge 5 r/l

 

Fri

S&C

30-50 Back Raises

 

A1 Eccentric Squats 4 x 8

A2 Ring Chins 4 x 10

A3 Ring Rollout 4 x 8

B1 SA KB Thrusters 3 x 8 r/l

B2 Farmers Walk 3 x 2 lengths

 

Cond:

25 Back Squats – Heaviest you can manage without breaking

1000m run

50 Pushups – 2 sprints every time you break