Prehab
20 cal easy row
20 sec wallsit
20 sec lunges
X3
8-12 Back squats reps heavy
12 Banded squats
X5
6 Single leg lowers each leg (low as possible, use a box if necessary)
2 max broad jumps
X4
15 Single leg DB hip thrusts @20% body weight
Max back extensions
X4
Max weighted lunges (heavy, should not be more then 25 lunges all up)
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
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
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 (
