In-Season Phase 1 – Week 1 – Tuesday

Day Two – Tuesday 28/07/2020
Strength and Power

General Warm Up:
1) Adductor Rock Backs x10ea
2) Pigeon Stretch + Down Dog x10ea
3) 90/90 Hip Rolls x10ea
4) Lateral Lunge + OH Reach x5ea
5) Back To Wall Shoulder Slides x10
6) Push Up Position Shoulder Taps x10ea

1) Tuck Jumps x10 (Repeated)
2) Star Jumps x10

Repeat x1-2

A1) Broad Jump x5
A2) Single Leg Drop Down x5ea
A3) Plyo* Push Up x5
x 3 Sets – Rest 60-90sec between sets

B1) Back Squat (or squat variation) x6
B2) Push Up x6-10
x 3 Sets – Rest 90-120sec between sets

C1) Split Squats x12ea
C2) Inverted Row (or row variation) x12
C3) Glute Bridge w/Mini Band x12
x 3 Sets – Rest 60-90sec between sets

D1) Side Plank x30s
D2) Dead Bug x10ea
x 2 Sets – Rest 60sec between sets

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