PRACTICE – UB HORIZONTAL PUSH

Intention: Shoulder stability and strength, and hip power.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea

Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest 
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps – 30sec/20sec rest 
Repeat

3 Sets increasing load from last week
A1) DB Bench press x 6 – 8
A2) BB or DB Hip Thrust x 8 – 10
A3) Side planks x 30s ea

rest 90s

B) 3 Rounds – 30s on / 30s off – working in zone 3 – 4 – 12 min

– Jumping pull ups – (regress to ring rows or seated rows)

– Push ups

– Skipping

– Air Squats

C) Max Hang from rig – USE CHALK (plank or deadbug if unable to hang)