Pre-Season Phase 2 Week 1 – Tuesday

Day Two – Tuesday 30/06/2020
Strength and Power

Warm Up:
1) Couch Stretch x10ea
2) All 4’s Thoracic Rotation x10ea
3) Deep Squat w/Rotation x10ea
4) Back To Wall Shoulder Slides x10
5) Walk Out w/Push Up x5
6) Superman x5ea
X 1

1) X walks x 12ea
2) Calf Raises x 12
Repeat x 1-2

Main:
A1) Wall March x 5ea
A2) SL Box Drop Down (+ cut for advanced) x 5ea
A3) DB/BB Push Press x 5
x 3 sets – Rest 60-90 seconds between sets

B1) DB/BB Reverse Lunge x 8
B2) Push up (Weighted for advanced) x 8
x 3 sets – Rest 60-90 seconds between sets


C1) SL DB RDL X 10ea
C2) DB/BB Bent Over Row x 10ea
C3) SA DB Farmers Carries x 30m ea
x 2 sets – Rest 60-90 seconds between sets

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