| Warm up |
| – 2x: 1 minute Jumping jacks + 1 minute squats + 1 minute shin box waves – 3x: Band walks x 15/15 + Single leg glute bridge x 10/10 + forward lunge > hamstring stretch x 5/5 – 2x: High knees > + Butt kicks < + Punter Kicks > + hurdle walks < |
| Strength |
| 1) 2×10 back squat 2) 2×6 back squat 3) 4×5 back squat |
| Work |
| 30/15 alt through the following x 4 sets – Jumping lunges – Sit ups – KB RDL – Mt. Sliders Finish: Blue awning sprint >< |
Monday’s work is a lower body focus. We will be building our absolute strength in our legs. As the weeks go by, we will decrease the reps from 4×5 to 4×4 to 4×3 etc. During the work sections 15s of rest, focus on deep breathing before going into the next movement. The RDL’s can either be heavier and slower or lighter and faster. If you choose the lighter and faster, remember that fast doesn’t mean without control. Control both the down and up phases of the movement.