Day 1 - Strength & Conditioning (17th-22nd Sep)

Prehab

12 Empty barbell goodmorning

10 Empty barbell squats

10 e/s Banded lateral walks

30 second wall sit

X2

Back squats

3@80%

1@83%

3@80%

1@85%

3@80%

1@87%

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 on rig

X4