Phase 4: Strength

Strength

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

A1: Continuous Lateral Bound

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

Reps: 5/side

Rest: 60 secs

A2: Lateral Wall push

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

Reps: 10/side (weeks 1 + 2); 15/side (weeks 3 + 4)

Rest: 60 secs

B1: 1-Leg Skater Squat

Sets: 3

Reps: 6/side (weeks 1 + 2); 8/side (weeks 3 + 4)

Rest: 30 secs

B2: Continuous STep Up Jump

Sets: 3

Reps: 5/side

Rest: 30 secs

B3: Feet Elevated Side Plank

Sets: 3

Reps: 10secs /side (weeks 1 + 2); 20secs /side (weeks 3 + 4)

Rest: 60 secs

C1: Pull up (palms face away)

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

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

Rest: 30 secs

C2: Feet Elevated Pike push Up

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

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

Rest: 30 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: 30 secs