Elite Focus
We've all been in a position we'd rather not be as an athlete - injured. But it happens, it's a part of sport.
But you've been to the physio and you've been cleared for some light loading that is aiming to prepare you for a return to something more intense. What's light? What's the best preparation?
This program has been designed to bridge that four weeks of ambiguity.
You'll be gradually increasing the intensity of loading through your trunk as it improves your core strength and the integration with your key lifts. The program develops multiplanar trunk confidence and capacity whilst not neglecting the strength required in both your upper and lower body to make a successful and stratighforward return to full training.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Dead Bug
6, 8, 10
A2
Side-Plank Lift
3 x 6
A3
Half kneeling Palloff press
3 x 8 @ 5, 6, 7
B1
Split Squat
6, 8, 6, 8 @ 6, 6, 7, 7
B2
Overhead Press
6, 8, 6, 6 @ 6, 6, 7, 7
C1
Hamstring Bridge, Single Leg
3 x 8
C2
1-Arm DB Row
3 x 8 @ 6, 7, 8
D1
Band Woodchop
8, 10, 8
D2
Suitcase Carry
3 x 15 @ 7
A1
Bird Dog
6, 8, 10
A2
DB Side Bend
3 x 8 @ 5, 6, 7
A3
Standing Palloff Press, 45-degrees
3 x 6 @ 5, 6, 7
B1
B-stance RDL
6, 6, 8, 6 @ 6, 6, 6, 7
B2
Half kneeling cable row
6, 8, 6, 8 @ 6, 6, 7, 7
C1
DB Lateral Step-Up
3 x 6 @ 5, 6, 7
C2
Swissball Single Arm DB Bench Press
3 x 10 @ 5, 6, 7
D1
Half kneeling halo
5, 6, 5 @ 5, 5, 6
D2
Single arm overhead carry
3 x 10 @ 4, 5, 6
