Strength & Conditioning (6th-11th Aug)

Day 1

Prehab

100m row

12 squats

9 sit-ups

6 push-ups

X4

(New strength cycle starting this week. Percentages will go up each week. Any questions don’t hesitate to ask)

Back squats

5@70%

1@75%

5@70%

1@77%

5@70%

1@80%

(1:30 rest b/w)

8 Single leg step ups each side (dB in each hand)

12 Single leg Hip thrusts (each side)

12 split squats

X4

12 hip thrusts (dB on lap)

12 weighted lunges (dB in each hand)

X4

Accessories

100 leg extensions

100 hamstrings curls

(Breakup as needed)