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1. Start off with foam Roller & Dynamic stretching 2. Activate stability in ankle, knee, hip, shoulder e.g. single leg squats, flamingo's 3. Cuban press / rotator cuff exercises / Dowel overhead squats (2 x 10) 4. Plyo's MB straddle jumps 3 X 6, Power split lunges 3 X 6 Exercise

Load

Week 1

Week 2

Week 3

Week 4

week 5

5A. Bulgarian (SL) Squats

Med

10-10-10

10-8-8

8-8-6

8-6-6

6-6-6

5B. Spiderman push ups (fail)

KG>

6A. Burpees with DB / Press

Med

10-10-10

10-10-10

10-10-10

10-10-10

10-10-10

6B. Supine Hip ext (Bench)

KG>

7A.BB Grapple Rotations

MED

10-10-10

10-10-10

10-10-10

10-10-10

10-10-10

7B. MB Ice skaters 10 ea

KG>

8A. Curl press

Med

10-10-10

10-8-8

10-8-6

8-8-6

8-6-6

8B. Dips (max reps)

KG>

NB: Write in your KG's in the box provided for all the A exercises NB: Start the session off with the foam roller, release the quads, ITB, Glutes & calves NB: Finish session with Stretches (charts provided) NB: Identify your weaknesses and aim to improve each session, discuss this with Rob S & C coach NB: Do not compromise form for heavy weight


jan 2011 prog. 3