PRACTICE – UB PULL / VERTICAL PUSHIntention: upper body strength and rotationPrep: see white board3 x trisets (15min)A1) DB/BB strict press x 8 @21×1A2) DB/BB thruster x 8A3) Plate Russian…
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THURSDAY 3rd SEPTEMBER - STRONG & FIT
PRACTICE – SQUATIntention: Lower body strength. Strengthening the quads and hamstrings to help protect our knee jointsPrep: see whiteboardA1) KB goblet Cyclist Squat x 8-10Â A2) DB Hamstring curl x 8-10Â B)…
FRIDAY 4th SEPTEMBER - STRONG & FIT
COMPETITION – HINGEIntention: Training Glutes and Adductors for well rounded lower body strength. Competition mindset for the B seriesPrep: see whiteboard3 sets (20 min)A1) BB / KB Sumo Deadlift x…
SATURDAY 5th SEPTEMBER - THE WEEKEND WORKOUT
PARTNER WORKOUTIntention: Fun partner workoutPrep: cardio 1 min, release quads and shoulders, activate chest, glutes, lats.Working in pairs together for 60 sec, then 30s rest. Stay in each station for…
STRENGTH PROGRAM 3rd Aug - 27th Sep Aug (WEEK 4 of 8)
Welcome to our next 8-week training block!This phase is all about building lean muscle while getting stronger.You’ll focus on lifting heavier in your main compound movements while using accessory exercises…
MONDAY 24th AUGUST - STRONG & FIT
PRACTICE – UB HORIZONTAL PUSHIntention: Shoulder stability and strength endurance in the A series, compromised cardio, unilateral strength endurance in the B seriesPrep: see white board.3 x Triset @ RPE…