Foot Juggle - 10 second alternating speed juggle. New personal best before starting the session.
Skipping + VMO Squat Bounces / Jumps
With
Glute Bridge Pulses (top) - 5 Left, 5 right… increase distance of heal from butt each set of 5. 5-10 mini sets of 5. First set push through the heel. Second set push through the ball of the foot.
Foot Juggle - 10 second alternating speed juggle. New personal best before ending the session if you didn’t get one at the start.
Day 2
Warmth & Activation
10-20 Band Pull Aparts + 10-20 Behind Neck Band Pull Aparts
Assisted Single Arm Scap Pulls - 1 min alternating as needed, feet on floor if needed.
3 Ball Flash + Clap - Throw all 3 balls up, clap, catch all 3 balls. Once you can get one rep the goal is 2 reps. Your score is the number of consecutive repetitions with a clap.
Block 1.
Behind The Neck Standing Press + Standing Press 5-10 D5+5
Ramp adding 2.5-5kg each set.
5 to 10 sets.
*Max reps with empty bar after top weight.
Block 2. (10 Minutes)
Chin-Up 10D2 Full Reps (x2) + Top 1/4 Reps (x2) + Bottom 1/4 Reps (x2)
Add weight each set or go alternate grip and focus on one arm for each repetition (one left + 1 right for a total of 2 for the set)
*Deficit Handstand Push-Ups
Max reps piked handstand push-ups.
Stretch Strength (10 minutes)
French Press Position Bounces (weight behind the head triceps stretch)
German Hang (pronated then supinated with feet down)
3 Ball Flash + Clap - Throw all 3 balls up, clap, catch all 3 balls. Once you can get one rep the goal is 2 reps. Your score is the number of consecutive repetitions with a clap.
Day 3
3-5 circuits (9-15 minutes) - 60 seconds each
A1.Standing Single Leg Eccentric Calf Raises With Pause
A2. Soccer Ball Juggling
A3. Tib Raises + Sitting On Feet Flat
A4. Forward Bend Hamstring Stretch + Front Foot Elevated Hip Flexor Stretch
B3. 1. Incline curls 2. Assisted Pelican Curls 3. German Hang
B4. 1. Handstand kick-ups - Consecutive light touches on the wall or holds.
Bonus - Bigger Base 5 minutes
Day 4
10 Minutes
Foot Juggle - 10 second alternating speed juggle. New personal best before starting the session.
Skipping + VMO Squat Bounces / Jumps
With
Glute Bridge Pulses (top) - 5 Left, 5 right… increase distance of heal from butt each set of 5. 5-10 mini sets of 5. First set push through the heel. Second set push through the ball of the foot.
Block 1.
Back Squat
10D1
Flat loaded.
Block 2.
Razor Curls
5D5
With
Split Squat Stretch - 10-20 Bounces (weight behind the hips for extra range)
*BONUS - 200 reps of banded lying hamstring curls.
Stretch Strength (10-20 minutes)
Wide Stance Pull Through Pulses
Like this but:
1. Feet wide.
2. Knees locked straight.
3. Let the weight pull you all the way back through.
Foot Juggle - 10 second alternating speed juggle. New personal best before ending the session if you didn’t get one at the start.
Day 5
Warmth & Activation
10-20 Band Pull Aparts + 10-20 Behind Neck Band Pull Aparts
Assisted Single Arm Scap Pulls - 1 min alternating as needed, feet on floor if needed.
3 Ball Flash + Clap - Throw all 3 balls up, clap, catch all 3 balls. Once you can get one rep the goal is 2 reps. Your score is the number of consecutive repetitions with a clap.
Block 1.
Behind The Neck Standing Press + Standing Press 5-10 D6+6
Ramp adding 2.5-5kg each set.
5 to 10 sets.
*Max reps with empty bar after top weight.
Block 2. (10 Minutes)
Chin-Up 10D4 Full Reps (x4) + Top 1/4 Reps (x4) + Bottom 1/4 Reps (x4)
Add weight each set or go alternate grip and focus on one arm for each repetition (one left + 1 right for a total of 2 for the set)
Stretch Strength (10 minutes)
French Press Position Bounces (weight behind the head triceps stretch)
German Hang (pronated then supinated with feet down)
3 Ball Flash + Clap - Throw all 3 balls up, clap, catch all 3 balls. Once you can get one rep the goal is 2 reps. Your score is the number of consecutive repetitions with a clap.
Day 6
3-5 circuits (9-15 minutes) - 60 seconds each
A1.Standing Single Leg Eccentric Calf Raises With Pause
A2. Soccer Ball Juggling
A3. Tib Raises + Sitting On Feet Flat
A4. Forward Bend Hamstring Stretch + Front Foot Elevated Hip Flexor Stretch
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