Day 1 - Strength & Conditioning (24th-29th Sep)

Prehab

Min 1- 40 sec bike/row or ski

Min2- 6 stiff legged deadlifts+6 back squats

Min3- 40 sec bike/row or ski

Min4- 4 inch worm+ 6 Cossack squats each side

X3 =12 min


Back squats

3@83%

1@85%

3@83%

1@87%

3@83%

1@90%

(One more week then we will be having a deload week which will then follow into testing for new 1 rep Max’s)


20m DB lunges

20 Bent over DB flyes

X4


Max leg extensions in 1 min (moderate weight)

X3 (45 sec rest b/w sets)


Max leg curls in 1 min (moderate weight)

X3 (45 sec rest b/w sets)

These sets should be really hard by the end of each minute


20 second hollow hold

10 v sits

20 second hollow hold

X2

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