Day 1 - Strength & Conditioning (27th Aug-1st Sep)

Prehab

Min 1- 45 second easy assault bike

Min 2- 12 squats

Min 3- 45 second easy assault bike

Min 4- 12 Banded lateral walks e/w

X2

Back squats (percentage increase again)

5@77%

1@83%

5@77%

1@86%

5@77%

1@87%

15/15/10/10 Bulgarian split squats each leg

Hugging a deadball, wall ball or plate

Moderately heavy weight

4 rounds, 1st and 2nd round 15 e/l

3rd and 4th round 10 e/l

8-12 deadlifts

25 Banded good mornings (should burn hamstrings)

20 second wall sit (dB or KB in each hand)

1:30min rest

X3

Accumulate 2min in GHD hold

Then

Accumulate 2 min in back extension hold