Squad Performance
Powerlifting, Power Sports , Strength & Conditioning3 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Strength Warm Up - Lower Body (Connor)
Complete 2 -3 rounds between warm up sets of your first exercise 5/side Static Split Squat 10 x Walking Lunge 10 x Counterbalance squat w/ 5kg plate 10 x Walking Lunge into Sprinter Pose 10 x Goblet Squat 10-20kg KB 10 x Walking Lunge into Sprinter into Single Leg RDL 5/side x Hip Airplane
B
High Bar Back Squat
3 x 8
C
Romanian Deadlift
3 x 8
D
Contralateral Bulgarian Split Squat
3 x 10 @ _ , _ , 10
E
Ab Wheel
3 x 10
Conditioning
A
Strength Warm Up - Upper Body (Connor)
10 x Cat/Cow 5/side x Thread the Needle 5 x Scap push up on Hands 5 x Scap push up on Elbows 10 x full push up 5/side x KB Bottoms Up Press 10 x Banded Wall Slide
B
Bench Press
3 x 8
C
Pendlay Row
3 x 8
D1
1-Arm DB Row
3 x 10
D2
DB Lateral Raise
3 x 10
E1
DB Tricep Extension
3 x 10
E2
Incline DB Curl
3 x 10
Conditioning
A
Strength Warm Up - Lower Body (Connor)
Complete 2 -3 rounds between warm up sets of your first exercise 5/side Static Split Squat 10 x Walking Lunge 10 x Counterbalance squat w/ 5kg plate 10 x Walking Lunge into Sprinter Pose 10 x Goblet Squat 10-20kg KB 10 x Walking Lunge into Sprinter into Single Leg RDL 5/side x Hip Airplane
B
Deficit Deadlift
2 x 8
C
30 Degree Incline DB Bench Press
3 x 8
D
Pull-Up
3 x 10
E
Side Lunge
3 x 10
F
Alternating DB Hammer Curl
3 x 10
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Barbell Squad
Barbell Squad
Barbell Squad
