FB Movement Prep 2

1. Deep Squat Hold: 20-30sec 2. Rotator Cuff: 10-15reps each side 3. BW Walking Lunges: 6reps each side 4. Bird Dog 20-30sec each side

Band Assisted Ankle Hops

2 x 10

Back Squat

3 x 4 @ 70 %

Dumbbell Bench Press

3 x 7 @ 70 %

Front Foot Elevated Split Squat

3 x 6

Incline Bench Row

3 x 8

Calf Raises

2 x 15

Farmer's Walk

3 x 20

FB Movement Prep 1

1. Dead Hang: 20-30sec 2. Banded Lock Lat Pull Down: 10-15reps each side 3. Walking Inch Worm: 4 reps 4. Side Plank: 15sec each side 2-3 Rounds total

Plyo Push-Up

3 x 4

Bench Press

3 x 6 @ 70 %

DB RDL

3 x 7 @ 70 %

Single Arm Lat Pulldown

3 x 8

Goblet Squat

3 x 8

DB Biceps Curl

3 x 8

Cable Triceps Pushdown

3 x 8

Palloff Press

3 x 30

FB Movement Prep 3

1. Dead Hang: 20-30sec 2. Bent Knee Seated Good Morning: 15reps 3. Banded Face Pulls: 310-15reps each side 4. Shoulder Taps: 10reps in total (5 each side) 2-3 rounds total

Band Assisted Ankle Hops

2 x 10

Deadlift

3 x 4 @ 70 %

Chin-Up

3 x 3

Hand Supported SL Deadlift

3 x 6

Single Arm Half-Kneeling OH Press

3 x 6

Bent Knee Calf Raises

2 x 15

Single Arm Farmers Walk

3 x 20

Hop series 1

1. Double Leg Hops Backwards 2. Double Leg Hops Forwards 3. Single Leg Hops Backwards 4. Single Leg Hop Forwards 5. Single Leg Medial Hops 6. Left - Left - Right - Right 2-3 Rounds total - for 10-15m

Half Kneeling Starts

5 x 30

Cross Legged Back Stretch

3 x 1 @ 30

Half Kneeling Thoracic Opener

3 x 3 @ 5

Lizard Lunge

3 x 1 @ 30

Side Lying Thoracic Rotation

3 x 10