Day 1 - Strength & Conditioning (30th Apr-5th May)

Prehab

6 cal assault bike

12 lateral banded walks

8 banded squats

X3

Then

Front Squats 4 sets of 6-10 reps

(4 seconds down 1 second hold, then stand)

1:30min rest b/w

Then

12 KB lunges

12 KB squats

X4

(Choose a challenging weight but all sets should be unbroken with no rest between lunges and squats. Hold KB in front for both

Then

6 e/l Bulgarian split squats (kB in each hand)

6 e/l Single leg glute bridge

X5

Then

10 strict press (light for pump)

25 banded tricep extensions

30 sec flutter kick hollow hold

X5