Day 1
Strength Weeks 4-6 – Day 1
Activity
Click on each activity to view a Video Explanation/ Example
Week 1
Week 2
Week 3
Speed Squats
4 x 4
4 x 5
4 x 6
Eccentric Push Ups
4 x 4
4 x 5
4 x 6
Banded RDLS
4 x 4
4 x 5
4 x 6
Supine Pull Ups
4 x 4
4 x 5
4 x 6
Hamstring Iso Bridge 120 degrees
3 x 10 sec
3 x 15 sec
3 x 20 sec
Shoulder – Banded Throw
3 x 8
3 x 10
3 x 12
Plank
3 x 20
3 x 30
3 x 40
Bird Dogs – arms and legs
3 x 8
3 x 10
3 x 12