Dynamics

Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side

Recovery Run 3km

10 x 50m every 30 secs 3mins rest 10 x 100m every 1min 3mins rest 5 x 200m every 2min 3mins rest 10 x 50m every 30 secs

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

IYWT

2 x 10

hip dynamics

2 x 10

Groin Dynamics

2 x 10

double leg hammie bridge hold

2 x 0:30

Back Squat

3 x 8

Vertical Jump

3 x 3

Hamstring Curls

2 x 12

Lat Pulldown

2 x 8

DB Bench Press

2 x 8

DB Lunge

2 x 15

DB Shoulder Press

3 x 15

Single Leg Bounds

3 x 5

DB Bicep Curls

3 x 10

Tricep Cable Pull Down

3 x 10

Front Plank on Elbows

3 x 0:40

Straight Leg Sit Ups

3 x 25

Side Plank On Hand

3 x 30

Dynamics

Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side

Speed Prep

20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2

Flys

4 Rounds on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 90% 2nd rep @ 90% 3rd rep @ 95% 4th rep @ 100%

MAS 90%

6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 6min sets - 15 secs effort / 15 secs recovery 3min rest 10 x 100m every 60s 2min rest 10 x 50m every 30s

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

IYWT

Groin Dynamics

hip dynamics

Lateral Bound

3 x 5

Single Leg Step Up Jump

3 x 5

Back Squat to bench

3 x 4

Max Effort Vertical Jump

3 x 3

Romanian Deadlift (RDL)

3 x 8

Under Grip Chins ups

3 x 5

Bench Press

2 x 15

SL Hammie Bridge Hold

2 x 0:30

Anterior Shoulder Raise

3 x 15

LU Shoulder Raises

3 x 10

Hollow Hold

3 x 0:30

Lying Leg Raise On Bench

3 x 15

Mobility

Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right

Dynamics

Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side

Speed Prep

20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2

Flys

4 Rounds on the 2mins 0-20m Acceleration 20m-40m Hold Speed (hit % here) 40m - 60m Deceleration to Stop on the spot 1st rep @ 90% 2nd rep @ 90% 3rd rep @ 95% 4th rep @ 100%

Ice Bath

Ice Bath 6-10mins

Post Game Stretch

Hold each stretch for 1mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right Lying Straight Leg Hamstring Stretch - Left Lying Straight Leg Hamstring Stretch - Right Door Pec Stretch - Left Door Pec Stretch - Right Lat Pull - Left Lat Pull - Right Seated Splits Reach to Left Seated Splits Reach to Right

Dynamics

Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side

Speed Prep

20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2

Dynamics

Hip Dynamics x 10 each side Lying Groin Abduction x 10 each side Lying Groin Adduction x 10 each side Kneeling hydrants (forwards) x 10 each side Kneeling hydrants (backwards x 10 each side 20m walking tall on to tip toes 20m walk lunge with twist 20m walking grass sweep 20m jogging high knee - 20m backwards jog 20m jogging bum kicks - 20m backwards jog 20m side to side left - 20m side to side right 20m karoake left - 20m karoake right leg swings 10 each leg front-back leg swings 10 each leg side-side crucifixes x 10 each side scorpions x 10 each side

Speed Prep

20m single leg hop & stick - right - walk back recovery 20m single leg hop & stick - left - walk back recovery 30m alternating hopping - walk back recovery x2 30m straight leg running - walk back recovery x 2 20m accell @ 80% w/hands on hips - walk back recovery x 2 20m accell @ 90% w/hands on heads - walk back recovery x 2

Ice Bath

Ice Bath 6-10mins

Post Game Stretch

Hold each stretch for 1mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right Lying Straight Leg Hamstring Stretch - Left Lying Straight Leg Hamstring Stretch - Right Door Pec Stretch - Left Door Pec Stretch - Right Lat Pull - Left Lat Pull - Right Seated Splits Reach to Left Seated Splits Reach to Right