Basic Prehab/Activation
20 Banded TKES
20 90/90 Hipswitch
10 Cat cows
5/Side WGS
10 Plate Squat Reaches
10 Alternating Plate hug Reverse lunges
10 Hollow rocks
10 Bodyweight Jefferson curls
Strength: Week 6 (CONTRAST)
4 Sets (1 Set every 4 min)
10 Fast Barbell Squats 75/55 or 50%1RM Control down fast up
20m Bodyweight Lunges
30 Sec Wall sit hold
Conditoning: (15 min cap)
Buy in 100 Single unders or Jumping jacks
5 Rounds
12/10 cal Bike or 15/12 Cal Row
10 Lateral Step overs (24/20)
10 Sumo Kettlebell Deadlifts with KB (24/16kg) or 50/35 DB
Buy out 100 Single unders or jumping jacks
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