Strength Session 1
Block 1
Weeks 1-4
Foundation Building
~45-55 min
Moderate
RELEASE / GREASE / PRME - WARM UP
VELOCITY BLOCK
STRENGTH BLOCK
4 Rounds
A1
Box Squat
Strength | Quad | Glute
8 reps (maintain weight from week 3)
DEMO
A2
Banded TKE or Dual Band TKE
Strength | Knee | Stability
10 reps each side
DEMO
3 Rounds
B1
Single Leg Dumbbell RDL
Strength | Hamstring | Balance
8 reps each side
DEMO
B2
Lateral step down
Strength | Quad | Control
10 reps each side
DEMO
3 Rounds
C1
Hip thrust - Barbell or Dumbbell
Strength | Glute
8 reps
DEMO
C2
Band Clam Bridge Hold
Resilience | Glute Med
40 secs each side
DEMO
C3
Pallof press
Core | Anti Rotation
10 reps each side
DEMO
RESILIENCE BLOCK
R1
Standing double leg deficit calf raise
Resilience | Calf
12 reps
3 Sets
60 sec rest
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