Phase 1: QTc

Quick Twitch C - Repetition Effort

Complete the exercises (and rest) in each block, in order, for the number of sets stated.

BLOCK A

A1: 5-5-5 Lateral Cross Under

Reps: 1 per side

Tempo: N/A

REST 30s

A2: Cross Under Wall Push

Reps: 3 per side

Tempo: 0-5-0

REST 60s

COMPLETE 3 SETS OF A BLOCK

BEFORE MOVING ON TO B BLOCK

BLOCK B

B1: Walking Lunge

Reps: 10 per side

Tempo: 1-0-0

REST 30s

B2: towel 2-way Skater

Reps: 8 per side

Tempo: 1-0-0

REST 60s

COMPLETE 4 SETS OF B BLOCK

BEFORE MOVING ON TO C BLOCK

BLOCK C

C1: Push up

Reps: 10

Tempo: 1-0-0

REST 30s

C2: towel inverted row

Reps: 10

Tempo: 1-0-0

REST 30s

C3: 1-leg towel Leg Curl

Reps: 6 per side

Tempo: 1-0-0

REST 30s

COMPLETE 4 SETS OF BLOCK C

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

75yd Shuttle Run

Reps: 6

Tempo: Run 75 yards in 12 secs

Rest: 48 secs between shuttles

REST 3min (BETWEEN SETS)

COMPLETE 2 SETS

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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