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