Phase 4: Extra

Extra

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

A1: 10-yd Sprint (Crossover Start)

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

Reps: 1/side

Rest: 60 secs

A2: Towel Lateral Lunge

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

Reps: 8/side

Rest: 60 secs

B1: 1.5 Rep Split Squat

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

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

Rest: 60 secs

B2: 1.5 Rep Towel Inverted Row

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

Reps: 8/side (weeks 1 + 2); 10/side (weeks 3 + 4)

Rest: 60 secs

c1: 1.5 Rep Push up

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

Reps: 8/side (weeks 1 + 2); 10/side (weeks 3 + 4)

Rest: 60 secs

C2: 1-Leg towel Leg Curl

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

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

Rest: 60 secs

C3: Split Squat Wall Anti-Rotational press

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

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

Rest: 60 secs