Day 1 - Strength & Conditioning (19th-24th Ma


Prehab

150m row

10x banded external rotations

20sec pec stretch (both sides)

X3


5 rounds of

30 sec max strict pull-ups (scale to band or rings rows if needed)

30 sec rest

30sec max strict ring dips (scale to parallel or bands if needed)

30-60sec rest


12 DB bench press

30sec rest

12 bent over DB row

60 sec rest

X3


20 sec hollow rock

15 leg raises (head against wall raise legs straight to wall)

12 dead bugs

X4

14 views0 comments

Recent Posts

See All

NEW PROGRAM!

As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will

Day 3 - Strengthg & Conditioning (29th Oct-3rd Nov)

5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus

Day 2 - Strength & Conditioning (29th Oct-3rd Nov)

10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (