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Off Season Program – Sunday – Week 3 & 4

Day Seven – Sunday 13/12/20 & 20/12/20

Jog 200m 

1 x 10m 
Building High Knees
A Skips
B Skips
Pogos Forward & Backwards
Single Knee Drives
Side to Side Shuffle
Forward jog, backward jog, accelerate x 50%, 75%, 90&

2 rounds of:
Single Leg Pogos x 20ea
Max Effort Squat Jumps x 5
Lateral Lunge x 5ea
Walk out + push up x 5

Run 3.5-4.5km continuous (approx 16-20 minutes)