Pro Elite Strength and Conditioning
This is a 4 week strength training program focusing on general strength development and rotational control/power development.
Features2 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Hip Switch
1 x 5
A2
Shoulder CARs - Kneeling
1 x 5
A3
Reverse Lunge & Rotate
1 x 5
B1
Single Leg RDL - PVC feedback
3 x 5
B2
HK Anti-Rotation Hold - Band
3 x 5 @ 2
B3
Push-Up - Down Dog
3 x 5
C1
SA Russian Swings - Kettlebell
3 x 7
C2
Rotational Landmine Press
3 x 4
C3
Chest-Supported Row - Kettlebell
3 x 7
Prep
A
Change of Direction Warm-Up 1
Dead Bug (Opposite Arm/Leg) 1 x 5 per side Sumo Squat + Thoracic Rotation 1 x 10 Lateral Lunge + Bowler Lunge 1 x 3 per leg Medial/Lateral Line Hops 2 x 10 seconds Forward/Backwards Line Hops 2 x 10 seconds
B1
SL Lateral Rotational Bound (DL Landing)
3 x 3
B2
Perp HK MB Scoop
3 x 5 @ 4 lb
C1
Single Leg Box Squat
3 x 5
C2
SA Floor Press - Dumbbell
3 x 5
C3
HK SA Row - Band
3 x 7
C4
Side Plank
3 x 15
D1
Single Leg Glute Bridge
3 x 5
D2
TK Anti-Rotation
3 x 7
D3
Suitcase Carry
3 x 20
