Strength & Conditioning
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Warm-up 10mins cycle.
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Swiss Ball Abs –
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Normal crunch
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30, 40, 50, 50
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Rotating crunch
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30, 40, 50, 50
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SB exchanges
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30, 40, 50, 50
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SB kick ins
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30, 40, 50, 50
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SB lay outs
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30, 40, 50, 50
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SB static hold
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30, 40, 50, 50
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Shoulder pre-hab -
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rotators
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2x 10, 12, 12, 10
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Full can, Empty can
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2x 10, 12, 12, 10
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Bent over abductions
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2x 10, 12, 12, 10
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DB bench press
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20, 14, 10
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90degree leg press
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40, 30, 20
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BB bent over row / shoulder shrug
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3x 10
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Calf raises
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3x 20
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Warm-up 10mins rowing.
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Med Ball Abs –
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MB crunches
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30, 40, 50, 50
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MB toe touches
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30, 40, 50, 50
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MB Russian twists
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50, 50, 60, 60
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MB single arm crunch (15xeach)
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30, 30, 30, 30
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MB throws w/o release
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30, 40, 50, 50
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Static hold
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30, 40, 60, 60
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Shoulder pre-hab -
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Rotators into shoulder press
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2x 10, 12, 12, 10
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Bent over arm raises
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2x 10, 12, 12, 10
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Scapular push-ups
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2x 10, 12, 12, 10
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BB Squat
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16, 12, 10, 10
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Lat pull down
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20, 16, 12, 8
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BB clean press
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6, 3, 3, 3, 1
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BB explosive rotations
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3x 20
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BB Bcep curl / Tcep pull down
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2x (3x 14)
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Warm-up 10mins skip rope.
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Abs –
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Crunches
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30, 40, 50, 50
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Toe touches
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30, 40, 40, 50
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Side crunches Left side
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30, 30, 30, 30
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Side crunches Right side
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30, 30, 30, 30
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Flutter kick
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30, 40, 50, 50
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Static hold ®arm+(L)leg
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40, 40, 50, 50
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Shoulder pre-hab -
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Side rotators
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2x 10, 12, 12, 10
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Full can, empty can
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2x 10, 12, 12, 10
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Bent over arm abductors
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2x 10, 12, 12, 10
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Seated DB press
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14, 12, 10, 10
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DB Shoulder press
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20, 16, 10
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Quad Ext / Hamstring curl
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2x (3x 10)
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BB Snatch
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5x 3
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DB Flyers
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2x 20
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