S&C
This training program provides strength training with a sport specific cardio-endurance training. It also helps athletes who struggle with their running form, speed, muscle endurance and agility.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Cat and Camel
1 x 8
A2
Quadruped Trunk Rotation
1 x 8
A3
90/90 Hip Stretch
1 x 8
A4
Prone YTW
1 x 8
A5
World’s Greatest Stretch
1 x 5
B1
Glute Bridge
2 x 8
B2
Dead Bug
2 x 8
B3
Side Lunges
2 x 8
B4
Side Plank
2 x 0:20
B5
Bodyweight Single leg deadlift
2 x 8
C1
Back Squat
3 x 10
C2
Single Arm DB Chest Press
3 x 10
D1
Single Arm DB Overhead Press
3 x 8
D2
DB Lateral Lunges
3 x 8
D3
Core Weight Transfer
3 x 10
E1
DB Tricep Kickbacks
3 x 8
E2
Air Squat
3 x 0:30
E3
Half Kneeling DB Woodchop
3 x 10
E4
Banded Hip Adduction
3 x 12
A1
Hip Rotations
1 x 8
A2
Dynamic Hamstring Stretch
1 x 8
A3
Lunge with Rotation
A4
Arms Swings
1 x 0:15
A5
March with Arm Swings
1 x 3
B1
Accelerating High Knees
2 x 10
B2
Butt Kicks
2 x 10
C1
A-Skip
2 x 10
C2
B-Skip
2 x 10
C3
C Skip
2 x 10
C4
Alternating A skip Drill
2 x 10
D
100 m Sprint
2 x 30
A1
Cat and Camel
1 x 8
A2
Quadruped Trunk Rotation
1 x 8
A3
90/90 Hip Stretch
1 x 8
A4
Prone YTW
1 x 8
A5
World’s Greatest Stretch
1 x 5
B1
Bodyweight Single leg deadlift
2 x 8
B2
Glute Bridge
2 x 8
B3
Dead Bug
2 x 8
B4
Side Plank
2 x 0:20
B5
Inchworm
2 x 8
C1
BB Conventional Deadlift
3 x 10
C2
1-Arm DB Row
3 x 10
D1
Single Leg RDL
3 x 10
D2
Banded Single Arm Lat Pulldown
3 x 12
D3
Side Plank Leg Lift
3 x 12
E1
Banded Rear Delts Fly
3 x 12
E2
DBHip Thrust
3 x 10
E3
Banded Paloff Press
3 x 12
E4
DB Single Leg Calf Raise
3 x 12
