Strength. 

  • 2x/week
  1. Hex bar carry 2×10 10k
  2. Floor rolls – 2 x 30s
  3. Hip thrusts 3×6 60kg (complete 30s massage ball bw sets)
  4. Shoulder ER 2×10
  5. 5x15s ‘hangs’
  6. Bench press 20kg 3×8
  7. DL 45 to 55k 3×6
  8. Standing cable row 3×6 9k
  9. Front and back shoulder press – 12.5kg – 2×5
  10. Split squat 2*6ea/60s
  11. Turkish ‘get up’ 2kg 3×2 ea side
  12. Kneeling side plank 2 x 20s ea
  • Other (could be daily):
    • Penguin 20
    • TA activation 25
    • Calf Raises (turn toes in) 25
    • Plate drag 2×10 ea way

Strength

10 Videos

Move Well. Be Strong.