Ollie Jenkins
Strength & Conditioning7 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 5:00
A2
Banded Shoulder External Rotation
2 x 20
A3
Lateral Miniband Walks
2 x 20
B1
Drop - Tall to Short
3 x 10
B2
Med Ball Chest Pass
3 x 5 @ 8.82 kg
C
Back Squat
3 x 8 @ 67.5 %
D
Bench Press
3 x 8 @ 67.5 %
E
Romanian Deadlift
3 x 10 @ 60 %
F
1-Arm DB Row
3 x 16 @ 44.09 kg
G1
Dead Bug
2 x 10 @ 6.61 kg
G2
Side Plank
2 x 0:45
H
DB Bicep Curls
3 x 10 @ 22.05 kg
A1
Toe / Heel Walks
2 x 15
A2
A-Skip
2 x 15
B1
Front Lunge w/ Arm Action
2 x 15
B2
Arabesque
2 x 15
C1
Straight Leg Bounds
2 x 15
C2
Accelerate to Decelerate to Reaccelerate
2 x 15
D
Banded Acceleration
3 x 15
E
Sprint
10 x 15
A1
Foam Roll
1 x 5:00
A2
Banded Shoulder External Rotation
2 x 20
A3
Lateral Miniband Walks
2 x 20
B1
Scoop Toss
3 x 5
B2
Lateral Bound
3 x 8
C
Trap Bar Deadlift
3 x 8 @ 67.5 %
D
Pull-Up
3 x 8
E
Hand Release Push-Up
3 x 15
F
Step-Ups
3 x 12 @ 44.09 kg
G
Single Leg RDL
3 x 16 @ 22.05 kg
H1
DB Farmer's Walk
2 x 20 @ 66.14 kg
H2
Bosch Hold - GHD
2 x 8 @ 5.51 kg
I1
Seated Calf Raise - Machine
3 x 15 @ 55.12 kg
I2
Banded Tricep Pushdown
3 x 10
A
Run
4 x 4:00
A1
Foam Roll
1 x 5:00
A2
Banded Shoulder External Rotation
2 x 20
A3
Lateral Miniband Walks
2 x 20
B1
Drop - Tall to Short
3 x 10
B2
Broad Jump
3 x 5
C
Hip Thrust
3 x 8 @ 67.5 %
D
Shoulder Press
3 x 8 @ 67.5 %
E
Pendlay Row
3 x 8 @ 67.5 %
F
Bulgarian Split Squat
3 x 16 @ 66.14 kg
G
Nordic Hamstring Curl
3 x 2
H1
Side Hold with Overhead Reach - GHD
2 x 8 @ 6.61 kg
H2
Dead Bug Pull Up with Rotation
2 x 8
I1
Copenhagen Hold - Short Lever
2 x 0:20
I2
DB Lateral Raise
3 x 10 @ 11.02 kg
A1
Toe / Heel Walks
2 x 15
A2
A-Skip
2 x 15
B1
Front Lunge w/ Arm Action
2 x 15
B2
Arabesque
2 x 15
C1
Straight Leg Bounds
2 x 15
C2
Accelerate to Decelerate to Reaccelerate
2 x 15
D
Banded Acceleration
3 x 15
E
Sprint
10 x 15
A
Spin Bike
1 x 30:00 @ 115
