A
Body Weight
B1
Spin Bike
1 x 5:00
B2
Reverse Lunges
1 x 10
B3
Single Leg Glute Bridge
1 x 10
B4
Prone Angels
1 x 5
B5
Jump Squat
1 x 5
C
Vertical Jump (@ home test method)
D
Broad Jump
A1
Spin Bike
1 x 5:00
A2
Reverse Lunges
1 x 10
A3
Single Leg Glute Bridge
1 x 10
A4
Prone Angels
1 x 5
B
Pull-Up
1 x 1:00
C
DB Squat
1 x 1:00
D
Sit-ups (hands across shoulders)
1 x 1:00
E
Push-Up
1 x 1:00
A
Dynamic Warm-up
1 x 5:00
B1
40cm SL Lateral Hop Test
@ 30
B2
Rest
1 x 2:00
B3
40cm SL Lateral Hop Test
@ 30
C
RSA (20m Shuttle)
D
Run
1 x 1200