Strength Session 2
Block 1
Weeks 1-4
Foundation Building
~45-55 min
Hard
RELEASE / GREASE / PRME - WARM UP
VELOCITY BLOCK
STRENGTH BLOCK
4 Rounds
A1
RDL
Strength | Hamstring | Hip Hinge
6 reps (go heavier)
DEMO
A2
Hip CARS - Box
Mobility | Hip
5 each side
DEMO
3 Rounds
B1
Step ups - Dumbbells or BW
Strength | Quad | Hiking
3 x 10 each side
DEMO
B2
Lateral lunge - Dumbbells or BW
Strength | Adductor | Lateral
10 reps each side
DEMO
3 Rounds
C1
SL Dumbbell Hip Thrust
Strength | Glute
8 reps each side
DEMO
C2
Front rack KB carry
Carry | Core | Posture
20m carry
DEMO
C3
Plank
Core | Stability
3 x as long as possible
DEMO
RESILIENCE BLOCK
R1
Sitting double leg calf raises
Resilience | Calf
10 reps
3 Sets
60 sec rest
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