Day 1 - Strength & Conditioning (23rd-28th Apr)

Prehab

100m row

12 banded lateral walks

12 banded squats

X3


Then


Build to a heavy single back squat

(take as many sets as needed as well as rest. The idea is to build to a 1 rep max. Remember to be safe and grab a spot if needed. Form comes first!)


Then


8-12 Back squats @65% of today’s best lift

15 Stiff legged deadlifts (keep this light)!

20 body weight lunges

x4


Then


25 Russian twists

30 second hollow hold

5 wall walks (for quality, try touch nose or chest to wall)

x4

9 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 (