Strength & Stability Session

Movement Prep: Coach’s Choice

Core Set:
3 Sets of:
10 Hollow Rocks
10 per side Side Planks with Hip Dip
10 per side Kb Windmill, high or low

Push-Pull Set:
3 Sets of:
10 Renegade Rows (push-up + left Db row + right Db row); increase wt each set if able

Strength SuperSet:
Deadlifts: 10 @ 50%, 8 @ 65%, 6 @ 75%, 4 @ 85%, 3 @ 90%
Bulgarian Split Squats: 5 sets of 5 per side, warm-up with a bodyweight set and add weight each set if able.

Power/Plyometric Set:
8 Rounds of 20 secs work, 20 secs rest
Box Jumps:
Sets #1 & #5: Step Up/Jump Down
Sets #2 & #6: Jump Up/Step Down
Sets #3 & #7: Rebound Jumps (Start on top of box and jump down & up quickly)
Sets #4 & #8: Lateral Jumps/Step-overs

Coach-led Mobility: Coach’s Choice

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