Day 1 - Strength & Conditioning (9th-14th Apr)

Prehab

5min easy assault bike - (5 sec sprint every minute)

12 banded lateral walks

12 banded good mornings

X3

Back squat 5x1 (heavy)

We’ve been working on this over the last 3 weeks. This we focus on 5 sets of 1 at a heavy weight! This should be heavier than the 3s. Remember if you missed last week make sure you hit the 3s as your body won’t be ready for the load of heavy 1s

5 e/l reverse lunges

(heavy) (hold two kbs in rack position )

10 single leg Glute bridges

X4

20sec - Split stance Palof press e/l

(bring knee close to ground)

30 sec plank

X4

Accumulate 20 single leg squats each leg.

Focus on quality reps and scale if needed by going to a box or using a band as support.