Day 1

Activity

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Week 1

Week 2

Week 3

Week 4

Eccentric Squats with mini band

3 x 6

4 x 6

5 x 6

Eccentric Push Ups (6 seconds)

3 x 3

3 x 5

4 x 5

5 x 5

Band RDLS

3 x 10

3 x 12

3 x 14

Supine Pull Ups

3 x 12

4 x 12

5 x 12

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

Long Level Plank

3 x 20

3 x 30

3 x 40

Bird Dogs – legs only

3 x 8

3 x 10

3 x 12