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Off Season Program – Friday – Week 3 & 4

Day Five – Friday 11/12/20 & 18/12/20

Warm Up:

Complete one round of:
1. Couch Stretch x 30 sec ea
2. Hip Flexor + T-spine rotation x5ea
3. All 4’s Rotation x 5ea
4. Deep Squat + Frog stretch x 10

1 round of:
1. Mini Band X-Walk x 20ea
2. Lateral Lunge x 5ea
3. Shoulder Taps x 10ea
4. Bear Crawl x 20m

A Series 
A1 – Back/Goblet Squat x 8-10
A2 – Superman x 6-8ea

Rest 60-90sec x 4 sets

B Series 
B1 – Step Up x 10- 12ea
B2 –DB RDL x 12-15

Rest 60-90sec x 4 sets

C Series 
C1 –Pallof Press x 10-12 ea
C2 – Mini Band X-Walk x 15-20 ea
C3 – Calf raises x 15-20
Rest 60sec x 3