Day 1 Strength & Conditioning (16th-21st Jul)

Prehab

12 Banded goodmorning

10 Banded squats

10 e/s Banded lateral walks

30 second wall sit

X2

8 E/L Front rack reverse lunges

(1-1:30min rest b/w)

X5

8 e/l Bulgarian split squats (dB or kB)

12 weighted Back extensions

X3

8 Front squats (moderate weight)

10 Lunges (hold one KB)

25 Calf raises (hold weights in both hands)

X5

15 GHD sit-ups

Max L-Sit hold

X4