Day 1 - Strength & Conditioning (15th-20th Oct)

Prehab

20 cal easy row

20 sec wallsit

20 sec lunges

X3

Taking a break from the strength cycle for a couple of weeks just to keep things interesting. A new strength cycle will start in 2 weeks, meanwhile we will be maintaining our strength through similar exercises .

8-12 Back squats reps heavy

12 banded Lateral walks e/s

X3

8 Empty bar goodmornings

4 max broad jumps (for quality)

X4

15 Single leg DB hip thrusts @20% body weight

Max back extensions

X4

Tabata hollow hold