MOBILITY/SPECIFIC PREP
M. Banded Hamstring Stretch (90 secs per side)
SP. Dynamic Primer
10 Banded Good Mornings
10 Alternating Single Arm Hip Bridges
10 Alternating Cossack Squats
STRENGTH
PERFORMANCE and FITNESS
Deadlift
Calculate 95 % of your 1RM Deadlift and use that to calculate below weights
3 Reps @ 70%
3 Reps @ 80%
3 Reps or more @ 90%
Perform 3 ramp up sets of 3 reps before hitting the above 3 working sets
Rest 1 min between Ramp up sets and 2 mins between Working sets
AEROBIC CAPACITY
3 Rounds
1 min Airbike
1 min Double Under’s
1 min Burpees
1 min Rest
Work in waves, all athletes start workout on Tempest Bike.
MIDLINE
12-9-6 reps of
GHD Sit-ups (Scale to Med Ball Situps)
DIsc Body Saws
Parallette Pass Throughs
Move GHDs and Bikes onto the rubber to free up Astro
