Day 1 - Strength & Conditioning (25th-30th Jun)

Prehab

60 sec easy bike

5 inch worms

10 Cossack squats

15 sec wall sit

X3

Front rack reverse lunges

8 each leg (heavy)

Rest 1:30 b/w sets

X4

12 good mornings

12 KB RDL

X4

(Keep light focus on squeezing hamstrings)

10 jumping lunges

20 calf raises

30 hollow rocks

X5

Accumulate 100 hamstring curls (keep light)