Strength Session 2
Block 2
Weeks 5-8
Load & Endurance
~50-55 min
Moderate-Hard
RELEASE / GREASE / PRME - WARM UP
VELOCITY BLOCK
STRENGTH BLOCK
4 Rounds
A1
RDL - DB or BB (b-stance)
Strength | Hamstring | Asymmetry
4 x 8
DEMO
A2
Bosch hold - double leg ground based
Strength | Isometric
4 x as long as possible
DEMO
3 Rounds
B1
Lunges - Dumbbells or BW
Strength | Quad | Glute
3 x 8 each side
DEMO
B2
Lateral lunge - Dumbbells or BW
Strength | Lateral
3 x 10 each side
DEMO
3 Rounds
C1
Goblet Partial Cyclist Squat
Strength | Quad | Downhill
3 x 15
DEMO
C2
Front rack KB carry
Carry | Posture
3 x 10m each side
DEMO
C3
Plank with kettlebell Pull Through
Core | Anti Rotation
3 x 10 each side
DEMO
RESILIENCE BLOCK
R1
Sitting Deficit single leg calf raise
Resilience | Calf
3 x 12 each side
3 Sets
60 sec rest
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