Hex Bar Deadlift

4 x 12

TRX Row

4 x 20

Cyclist Squats

4 x 10

Incline DB Bench Press

4 x 12

Single Leg Step Ups

4 x 12

Pyramid Training - Can use running, cycling, rowing, assault bike etc. 20s Sprint 30s Sprint 40s Sprint 30s Sprint 20s Sprint

Standing Single Arm Shoulder Press

3 x 8

Chin-Up

3 x 8

Front Foot Elevated Split Squat

3 x 12

Standing Reverse Ez-Bar Curl

3 x 12

Close Grip Push-Up

3 x 12

Rowing

500, 400, 300, 200

Romanian Deadlift

4 x 12

Depth Jump

4 x 6

Swiss Ball Hamstring Curls

4 x 12

Single Leg Step Ups

4 x 15

Dead Ball Slams

5 x 0:20

Rowing

5 x 1:00

Water therapy 30 minutes alternating - Freestyle swimming - Breast stroke - Water walking - Side to side stepping (bounding) - etc

These are so important in warming up the glutes and making sure that they are firing for the game in the evening make sure you follow the run down listed here on the Coach Connolly site http://coachconnolly.com.au/landing-mechanics-run These are crucial and follow them in the order that they are listed

Game Day workout make sure that it's 7 hours before tip off

Dumbbell Squat

4 x 12

Walking Lunges

4 x 12

Standing Single Arm Shoulder Press

4 x 12

Bent Over DB Row

4 x 12

KB Russian Twist

4 x 20

Standing Reverse Ez-Bar Curl

12, 12, 10

Close Grip Push-Up

12, 12, 10

Seated Incline DB Curls

12, 12, 10

Standing Barbell Curls

12, 12, 10

Seated Barbell French Press

3 x 12

TRX Tricep Extension

3 x 12

Water therapy 30 minutes alternating - Freestyle swimming - Breast stroke - Water walking - Side to side stepping (bounding) - etc