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Peak Season Program – Thursday – Week 4

Day Four – Thursday 15/10/2020

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 4ea
A2 – Lying Med Ball Push Press x 4
A3 – Seated Vertical Jump x 4
x 3 sets

B Series 
B1 – Goblet/Front Squat x 5
B2 – BB/DB Standing Shoulder Press x 5
x 4 sets

C Series 
C1 – Chin Ups x 6 or (banded/negatives x 4)
C2 – FFE Split Squat x 8ea
C3 – Pallof Press x 10ea
x 4 sets