Phase 1: QTB

Quick Twitch B - Dynamic Effort

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

BLOCK A

A1: Lateral Bound Stick

Reps: 1 per side

Tempo: N/A

REST 30s

A2: Wall march Hold

Reps: 4 per side

Tempo: 0-5-0

REST 60s

COMPLETE 2 SETS OF A BLOCK (WEEK 1) OR 3 SETS (WEEK 2)

BEFORE MOVING ON TO B BLOCK

BLOCK B

B1: Towel Split Squat Hold

Reps: 10 sec per side

Tempo: N/A

REST 30s

B2: Continuous Split Squat Jump

Reps: 5 per side

Tempo: N/A

REST 60s

COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEK 2)

BEFORE MOVING ON TO C BLOCK

BLOCK C

C1: Hand Elevated Explosive Push UP

Reps: 5

Tempo: N/A

REST 30s

C2: Towel BEnt over Row

Reps: 10 sec

Tempo: N/A

REST 30s

C3: Speed Towel Inverted Row

Reps: 6

Tempo: N/A

REST 60s

COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEK 2)

BEFORE MOVING ON TO CONDITIONING