Strength Session 1
Block 2
Weeks 5-8
Load & Endurance
~50-55 min
Hard
RELEASE / GREASE / PRME - WARM UP
VELOCITY BLOCK
STRENGTH BLOCK
4 Rounds
A1
Squat Barbell or Dumbbell
Strength | Quad | Glute
4 x 6 (go heavier)
DEMO
A2
Wall sit
Strength | Quad | Isometric
4 x 30 secs
DEMO
3 Rounds
B1
Hamstring curl swissball
Strength | Hamstring
3 x 8
DEMO
B2
Lateral step down
Strength | Control
3 x 10 each side
DEMO
3 Rounds
C1
Hip thrust Single leg - Dumbbell
Strength | Glute
3 x 8 each side
DEMO
C2
Side plank with cable row
Core | Thoracic
3 x 12 each side
DEMO
C3
Pallof press - single leg
Core | Balance
3 x 10 each side
DEMO
RESILIENCE BLOCK
R1
Standing single leg calf raises with deficit
Resilience | Calf
3 x 10 each side
3 Sets
60 sec rest
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