Strength – MY.

STRENGTH 1

  1. Crawling x 1

  2. Leg curl & leg extension – Superset 2×10.

  3. Calf raise routine

    • * Just complete;

      • Tib. Anteriors for 25 on this day.

      •  Also complete straight leg calf raise with ball b/w heels – 15.

    • If at the gym also do: Do 2×15 standing with weight and 2×15 seated with weight (aim for a weight you can only just complete reps on).

  4. Archer Row. 2 × 8ea. 4plates

  5. Sumo Dead lift 3 × 8 40kg

  6. Toe walks 2 x 10m 8kg ea hand

  7. Complete on soft mat – Pogos 2 × 20 contacts (on the spot is ok)

    1. THEN complete Single leg hopping 2x10ea.

  8. Single arm clean and press – * Use DB (not KB) * 5kg. 2 x 12 ea side.

  9. TGU 2 × 4 ea. 3kg

  10. KB swings 3 x 45s 12kg

  11. RDL (FR) 10 ea > RDL 2 × 8ea. 10kg.

  12. Cable woodchop 2 × 8ea. 4 plates

 

Refer to videos👇. Open in youtube to see how to / coaching cues.

STRENGTH 2

  1. Leg curl & leg extension – Superset 2×10.

  2. Lateral lunge – goblet KB 2×10 ea 8kg

  3. Banded TA – 2x30s ea side

  4. * Calf raise routine * complete (FOCUS ON PUSHING OUT OF BIG TOE):

    1. DONT COMPLETE TibAnterior TODAY.

    2.  20 of Soleus calf raise

    3.  20 of Peroneal calf raise

    4.  10 of Straight leg calf raise

  5. Machine bench press 3 × 8 25kg

  6. Penguin march 60s

  7. Runners row 2 × 10ea 4 plates

  8. Lat pulldown 3 × 8. 4 plates

Refer to videos👇. Open in youtube to see how to / coaching cues.To

Strength 1

11 Videos

Strength 2

8 Videos

Move Well. Be Strong.