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Peak Season Program- Week 1 – Thursday

Day Four – Thursday 24/09/2020

Warm Up

1 x 10 reps:
1. Glute Bridge
2. SL Glute Bridge
3. Dead Bug
4. Superman
5. Shoulder taps

2 rounds of:
1. Split Squat x 5 ea
2. Sumo Squats x 5
3. SL RDL x 5ea
4. Inverted Row x 10

A Series – Power
A1 – Lateral Hop, Hop & Land x 5ea
A2 – Lying Med Ball Push Press x 5
A3 – Seated Vertical Jump x 5
x 2 sets

B Series
B1 – Goblet/Front Squat x 5
B2 – BB/DB Standing Shoulder Press x 5
x 3 sets

C Series 
C1 – Chin Ups x 8 or (banded/negatives x 4)
C2 – FFE Split Squat x 10ea
C3 – Pallof Press x 12ea
x 3 sets