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COURT QUEEN

STRNGTH & MVMNT CO.

Coach
Kira Baldwin

This is a 3 month strength, speed and agility program designed for all netballers keen to build up a solid base prior to the season commencing in April! Here at STRNGTH & MVMNT CO we understand that sport is often a game of centimeters and seconds and this program is what makes those count.

Containing 2 strength based sessions and 1 speed/agility based session per week, this program would allow for all athletes to continue their regular preseason commitments alongside "Court Queen".

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BUILD STRENGTH TO DOMINATE THE COURT
This program has all the tools you need to build a solid base of strength to take the game on
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BUILD POWER
Become a more powerful player on the court
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BUILD SPEED AND AGILITY TO TAKE ON PLAY
Getting a step a head of your player is KEY in netball. We have an elite speed/agility program to allow you to be more explosive out of the gates
Features
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Programming 3 days per week
Tailored sessions to improve strength, speed and agility. Challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell, Plates, Dumbbells, Medicine Balls, Cables, Commercial
Recommended
Trapbar, Safety Squat Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Heel Referenced Plank

2 x 5

A2

Yoga Push Up

2 x 5

A3

Lateral Lunge with heel pullback

2 x 4

B

Heels Elevated Goblet Squat

3 x 8

C

Flat DB Bench Press

3 x 8

D

1/2 Kneeling Cable Row

3 x 10.12

E

Seated Calf Raise Machine

3 x 10.12

F

Lying Hamstring Bridge

3 x 30

Tuesday
Week 1 Day 3

A1

Heel Referenced Bear Hold

2 x 5

A2

Inchworm + Black Burn

2 x 5

A3

Forwards Walking Lunge w/ Knee craddle

2 x 4

B

Barbell Romanian Deadlift

3 x 8

C

1/2 Kneeling Overhead press

3 x 8

D

Close grip Lat Pulldown

3 x 10.12

E

Standing Calf raise (Machine)

3 x 10.12

F1

1/2 kneeling Scoop toss

3 x 5 @ 8 lb

F2

Counter movement jump

3 x 5

Thursday
Week 1 Day 5

A1

90/90

1 x 6

A2

Kneeling Hip Hurdle

1 x 6

B1

ALTIS Rudiment jump series

2 x 10

B2

1L Broad Jump

2 x 5

B3

3m Box Agility Drill

2 x 2.2

C

20m Acceleration + 5m Deceleration

3 x 2

Coach
coach-avatar Kira Baldwin

Strength Coach and Exercise Physiologist

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FAQs
Who is this program for?
This program is designed for Netballers OR for a sport lover who's sick of the same gym routine
What's next once I complete the program?
Reach out to Coach Kira to discuss commencing individualised programming through Train Heroic OR level up to online coaching which includes video technique feedback, nutrition support and additional services.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

COURT QUEEN
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COURT QUEEN
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COURT QUEEN
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