PWR Sports Performance and Medical Clinic
This program is designed to Help you prepare for your Camp at AOS and beyond. The program is to be started 2 weeks Prior to the camp, run through the camp and then a week after.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 5:00
B
Pelvic Tilt - PWR
2 x 10
C
Crucifix - PWR
2 x 10
D
lying neural hamstring mobs
2 x 10
E
Cat Camel - PWR
2 x 10
F
Ham/Add rocks - PWR
2 x 10
G
Ham/Hip rocks
2 x 10
H
Glutei bridge Iso -PWR
2 x 0:20
I
Wattbike - PWR
1 x 5:00
Conditioning
A
Warm up A - General Prep
Work through the following sets and reps of each exercise, one after the other. Pelvic Tilt - 2 sets of 10 Nueral Hamstring Mobs - 2 sets of 10 Crucifix - 2 sets of 10 Cat Camel - 1 set of 10 Worlds Greatest mobs - 1 set of 10 Jefferson Curl - 1 set of 10
Conditioning
B
Sub Max plyometric circuit - Hops
Perform 3 Rounds of 20s work 20s rest - Forward mini hop - Sideward mini hop - Backward mini hop
C
Glutei bridge Iso -PWR
3 x 0:30
D
Step Down (Medium) - PWR
3 x 5
E
Short Lever Copenhgen - PWR
3 x 0:20
F
Inverted Row - PWR
3 x 8
G
Seated Shoulder press - PWR
3 x 8
H
Cable wood chop - PWR
3 x 8
I
Alekna
3 x 8
A
Foam Roll
1 x 5:00
B
Pelvic Tilt - PWR
2 x 10
C
Crucifix - PWR
2 x 10
D
lying neural hamstring mobs
2 x 10
E
Cat Camel - PWR
2 x 10
F
Ham/Add rocks - PWR
2 x 10
G
Ham/Hip rocks
2 x 10
H
Glutei bridge Iso -PWR
2 x 0:20
I
Wattbike - PWR
1 x 5:00
Conditioning
A
Warm up B - PWR
You are going to perform the following exercises in a one after the other fashion, completing the reps and sets shown. Kneeling Pelvic tilt - 1 set of 10 Cat Camel - 1 set of 10 Crucifix - 1 set of 10 Ham/ Hip Rocks 1 set of 10 Ham/ADD rocks 1 set of 10 Jefferson curl 1 set of 10
Conditioning
B
Sub Max plyometric circuit - Hops
Perform 3 Rounds of 20s work 20s rest - Forward mini hop - Sideward mini hop - Backward mini hop
C
Tall to Short - PWR
3 x 3
D
Diagonal jump and sticks -PWR
3 x 6
E
Single leg squat to a box - PWR
3 x 6
F
Short Lever Copenhgen - PWR
3 x 0:20
G
RDL -PWR
3 x 8
H
DB row - PWR
I
Push up - PWR
J
Kneeling Woodchop - PWR
K
Bird dog - PWR
A
Foam Roll
1 x 5:00
B
Pelvic Tilt - PWR
2 x 10
C
Crucifix - PWR
2 x 10
D
lying neural hamstring mobs
2 x 10
E
Cat Camel - PWR
2 x 10
F
Ham/Add rocks - PWR
2 x 10
G
Ham/Hip rocks
2 x 10
H
Glutei bridge Iso -PWR
2 x 0:20
I
Wattbike - PWR
1 x 5:00
George Earthy
West Ham & England u20
Verified Athlete"I've been working with PWR for a while now, they help me with all aspects of my physical performance. I have noticed a huge difference since working with them, and couldn't recommend them enough"
Ronnie Edwards
Southampton & England u21
Verified Athlete""It's a pleasure to work with PWR, Their passion and hard work, encouragement and enthusiasm drives positive outcomes and has helped increase my physical performance'"
Jonny Williams
Wales international
Verified Athlete""The team have been phenomenal for my career, something I've never really had. They go above and beyond, for myself and the team""
James Morris
Watford fc
Verified Athlete"I have absolutely loved working with PWR. Top top people and very very good at what they do. I have felt massive improvements in my game and in many aspects. I look forward to continuing working with PWR throughout my career to optimise my ability"
