Pre-Season Phase 2 Week 3 – Tuesday

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Day Two – Tuesday 14/07/2020
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 4ea
A2) Lateral Hop x 4ea
A3) BB Push Press x 4
x 3 sets – rest 90 seconds between sets

B1) BB Reverse Lunge x 6
B2) Push up (Weighted) x 6
x 4 sets – rest 90 seconds between sets


C1) SL DB RDL X 8 ea
C2) DB/BB Bent Over Row x 8 ea
C3) SA DB Farmers Carries x 30m ea
x 3 sets – rest 90 seconds between sets

Complete Workout

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