Phase 1: QTC
Quick Twitch c - Repetition Effort
Quick Twitch c - Repetition Effort
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: Crossover Stick
A1: Crossover Stick
Reps: 1 per side
Tempo: N/A
REST 30s
A2: lateral wall push
A2: lateral wall push
Reps: 3 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 reverse lunge
B1: towel reverse lunge
Reps: 6 per side
Tempo: 0-5-0
REST 30s
B2: Standing wall Anti rotation Press Hold
B2: Standing wall Anti rotation Press Hold
Reps: 20 sec 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: Feet elevated PUsh up
C1: Feet elevated PUsh up
Reps: 6
Tempo: 5-0-0
REST 30s
C2: 1 arm Towel Inverted Row
C2: 1 arm Towel Inverted Row
Reps: 4 per side
Tempo: 5-0-0
REST 30s
C3: 1-Leg towel leg curl
C3: 1-Leg towel leg curl
Reps: 4 per side
Tempo: 5-0-0
REST 60s
COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEK 2)
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Hill Sprint or Continuous Split Squat jump
Hill Sprint or Continuous Split Squat jump
Reps: 8 (week 1); 9 (week 2)
Tempo: 10 seconds
REST 50s Between Reps
3 mins Before Cool Down