Day 1 - Strength & Conditioning (26th-31st Mar)

12 banded good mornings

12 banded squats

12 banded lateral walks

X2

Back squats 5x5 (increase weight each set)

1:30min rest b/w

5 Bulgarian split squats (3 second hold at bottom) (each set heavy with dumbbells)

30 second hollow rock

X4

8 e/l Single leg Romanian deadlifts

12 glute bridges (3 second hold at top)

X4

Tabata ab Mat sit-ups

(20 sec on, 10 sec off x 8)