Day 1 - Strength & Conditioning (8th-13th Oct)

200m row

12 glute bridges

8 squats

X3


Build to 1RM back squat

Heavy as you can trying to get a new 1RM.

Be safe and make for priority, make sure you have a spot if need. Just ask


8 e/L Single leg RDL (light but challenging)

20m walking lunges DB or KB held by side

X4


6 e/L Single leg squats (scale to sitting on box if can’t control)

6 Box jumps (quality, land softly reset each time)

4 sets


Tabata hollow hold 20 on 10 off (scale to reverse tabata if need 10 on 20 off x8)


4 views0 comments

Recent Posts

See All

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 (