Prehab
200m row
12 glute bridges
8 squats
X3
Box squats 5/5/3/3/1/1
1min rest b/w (increasing weight each set)
8 e/L Single leg RDL (light but challenging)
20m walking lunges DB or KB held by side
X4
6 e/L Single leg squats
(scale to sitting on box if can’t control)
6 Box jumps
(quality, land softly reset each time)
Tabata hollow hold 20 on 10 off (scale to reverse tabata if need 10 on 20 off x8)
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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