Pre-Season Week 2 – Thursday

Day Four – Thursday 11/06/2020
Strength and Power

Warm Up:
– Crucifix x5ea
– Hip Flexor Stretch With Rotation x5ea
– Bodyweight Reverse Fly x15
– Double Leg Glute Bridge x10
– Single Leg Glute Bridge x5ea
– Plank x30s
– Lateral Landings x5ea
Complete 1-2 rounds for warm up.

Main:
A1) Broad Jump x5
A2) Goblet/Barbell Back Squat x10 (Regression: BW Squats)
A3) DB/BB Floor Press
Complete x 4 Sets – Rest 60-90sec After Each Set

B1) DB Reverse Flies x15 (Regression: BW Reverse Flies)
B2) Double Leg Hamstring Bridges x15
B3) Plank and Reach x6ea (Regression: Plank and Reach on knees)
Complete x 4 Sets – Rest 60-90sec After Each Set

Finish – Max Wall Sit
x 2 sets