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IN-SEASON PHASE 2 – WEEK 3 – MONDAY

Day One – Monday – 07/09/2020

Power & Strength (FB)

General Warm Up:

1) Double Leg Hip Thrust x10 + Single Leg x10ea
2) All 4’s T-Spine Rotation x10ea
3) Sumo Squats x10
4) Split Squats x10ea
5) OH Duck Walks 1x20m
6) Downward dog + Pigeon Stretch

1) Repeat Effort Single Leg Hops 1x10ea
2) Pogos 1×30

Repeat x2

Main:

A1) Hip Thrust x6
A2) Broad Jump x6
x 4 Sets – Rest 2min Between Sets

B1) DB/BB Bench Press x6
B2) Med Ball Slam x6
x 4 Sets – Rest 2min Between Sets

C1) Step Up To Low Box x10ea
C2) DB 1 Arm Row x10ea
C3) Swiss Ball Hammy Curl x15
x 3 Sets – Rest 60-90sec between sets

D1) Single Leg Calf Raise x15-20ea
D2) Plank & Reach x12ea
x 3 Sets – Rest 60sec between sets