Day 1 - Strength & Conditioning (13th-18th Aug)

Prehab

5min easy assault bike -(5 sec sprint every minute)

12 banded lateral walks

12 banded goodmornings

X3

Back Squat (continuing from last week. Little heavier on the percentages)

73%

77%

73%

80%

73%

83%

5 e/l reverse lunges

(heavy) (hold two kbs in rack position )

10 single leg Glute bridges

X4

20sec -Split stance Palof press e/l

(bring knee close to ground)

30 sec plank

X4

Accumulate 20 single leg squats each leg.

Focus on quality reps and scale if needed by going to a box or using a band as support.