Pre-Season Phase 2 Week 3 – Thursday

Day Four – Thursday 16/07/2020
Strength and Power

General 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 x1-2

Main:
A1) Double Broad Jump x 5
A2) Med Ball Push x 5
A3) SL 90degree rotatios x 4ea
x 3 sets – rest 60 to 90 between sets

B1) Goblet Squat/BB Back Squat x 6
B2) Chin up x 6
x 4 sets – rest 60 to 90 between sets

C1) Lateral Box Step Down x 8ea
C2) DB/BB Bench Press x 8ea
C3) Pallof Press x 8ea
x 3 sets – rest 60 to 90 between sets

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