Exercise program – Nic O.
April 2025 Week 20 Complete 3x/week | Exercise | Sets/Reps/Rest |
Floor rolling (Complete 1 round then do a set of Curtsy lunges) | 2 x leading with arms (both ways) then legs. | |
| Straight leg – Flex Abd Ext. *Use Wall* | 15 each side (total movements) | |
| Fire hydrant THEN Lateral walks | 10 ea side THEN 3m ea way. | |
| Backwards sled | 6 x 10m 130kg | |
| Foam roller | ITB + HIGH on thigh + Adductors 1 min on each. Rotate leg to massage VMO. | |
| RDL – single leg. 10k *Weight on SAME side* | 2 x 8ea side. Lock knee. | |
| Lateral lunge (Shift over the knee). 10k. | 12 ea- ‘stick’ roll hami | |
| Knee extension (machine) | 2 x 10 25k. Rotate leg out to activate VMO | |
| Side plank & clam | 2 x 12 ea | |
| Bent knee copenhagen | 2 x 10 ea side. Tempo 2s. | |
| *Only the ‘top half’ Turkish Get Up – 7kg | 5 ea side “Twist” (Lean fwd) | |
| Suitcase DL & Press 20k/7k | 12 ea side | |
| Pog0 | Complete 2x10m THEN Single leg hops 5×5 ea side. | |
| Renegade row – 5kg ea | 2 x 12 – Concentrate on ‘squeezing’ shoulder blade to spine. |
Strength
14 Videos
Every 2nd day::
Complete a carry with 20kg weight (single arm) – 3x20m each side.
Track Progressions:
Aim for 3x/ week. 8x100walk/200run/100walk/100run.
Complete 2x10m Toe walks/Heel walks prior to starting.
Rehab & Performance