Day 1

U16’s Strength Weeks 1-4 Day 1

Strength Weeks 1-4 – Day 1

Activity

Click on each activity to view a Video Explanation/ Example

Week 1

Week 2

Week 3

Week 4

Assisted Deep Squats

3 x 10

3 x 10

4 x 10

4 x 12

Incline Push Ups

3 x 8

3 x 8

4 x 8

4 x 10

Body weight Hip Hinge

3 x 10

3 x 10

4 x 10

2 x 12

Supine Pull Ups

3 x 8

3 x 8

4 x 8

4 x 10

Hamstring walk in and outs

3 x 8

3 x 8

4 x 8

4 x 10

Shoulder External Rotations below 90

3 x 12es

3 x 12es

4 x 12es

4 x 12es

Plank

3 x 30sec

3 x 30sec

4 x 45sec

4 x 45sec

Bird Dogs – Legs only

3 x 10es

3 x 10es

4 x 10es

4 x 12es