Phase 3: Extra

Extra

Perform all sets of each exercise (with rest) before moving on to the next. 

A1: 10-yd Sprint (2-Shuffle Start)

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 1/side

Rest: 60 secs

A2: Crossover Step up

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 8/side

Rest: 60 secs

B1: Towel Reverse lunge

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 5/side (weeks 1 + 2); 8/side weeks (3 + 4)

Rest: 60 secs

B2: 1-arm Towel Inverted Row

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 4/side (weeks 1 + 2); 6/side (weeks 3 + 4)

Rest: 60 secs

c1: 1-arm Towel Push up

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 3/side (weeks 1 + 2); 5/side (weeks 3 + 4)

Rest: 60 secs

C2: 2 to 1 towel Leg Curl

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 4/side (weeks 1 + 2); 5/side (weeks 3 + 4)

Rest: 60 secs

C3: Standing Wall Anti-Rotational Press

Sets: 2 (weeks 1 + 2); 3 (weeks 3 + 4)

Reps: 15 sec/side (weeks 1 + 2); 20 sec/side (weeks 3 + 4)

Rest: 60 secs