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Peak Season Program – Week 2 – Thursday

Day Four – Thursday 1/10/2020


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 3 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 set