Day 1 - Strength & Conditioning (14th-19th May)

Prehab

10cal row

20 sec wall sit

30 second dead hang (pull-up bar)

X3

Front squats

4 sets of 6-10 reps

(4 seconds down 1 up, heavier than last week)

50 second rest

6 E/S Single leg squats (emphasis on form, scale accordingly. To box or use a band or rig)

6 box jumps (focus on landing softly)

20sec side plank (switch each round)

X 4

20 low box steps ups (weighted)

30 sec wall sit holding KB

X4

10 leg extensions

10 hollow rocks

10 leg curls

10 superman rocks

X5