COMPETITION – SQUAT

Intention: Lower body power and core

Prep: Pelvic floor awareness in supine, SL glute activation, VM activation, squats into small squat jumps

Plate Game: This does not have to be a competition if you don’t have enough people, it can just be a fast game, use the grey 5kg weight plates.

A1) KB Squat clean with hip pop – controlled (6 reps)
A2) KB goblet Reverse lunge – with quick drive (6/side)
A3) Bench Hip thrust – rapid finish (10 reps) 

B) Conditioning – 8 X 20 sec fast/ strong work with 40 sec rest – alternating exercises

– Squat jumps
– Dead ball cleans

C) Reverse Tabata – 10s work / 20s rest x 8

Plank crunch – pull elbows down to toes and toes up to elbows
(build in effort eg 2 x 50% effort, 2 x 70%, 2 x 90% 2 x 100%)

D) hip flexor and quad stretch, glute, shoulder and abdominal stretch