COURT QUEEN
STRNGTH & MVMNT CO.
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".
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
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
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
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COURT QUEEN
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