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Off Season Program – Tuesday – Week 3 & 4

Day Two – Tuesday 8/12/2020 & 15/12/2020

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. Static Lunge x 10ea
3. Superman x 5ea
4. Plank x 60 sec

A Series 
A1 – Hip Thrusts x 8-10
A2 – Plank Hold x 30- 45 sec

Rest 60-90sec x 4 sets

B Series 
B1 – Split Squat x 10-12 ea
B2 –Hamstring bridge x 12-15

Rest 60-90sec x 4 sets

C Series 
C1 –Dead Bug x 10-12 ea
C2 – Side plank x 30-45 sec
C3 – Calf raises x 15-20
Rest 60sec x 3