Stringer Elite Performance
Strength & Conditioning6 sessions per week
Must use App app to view and log training
Team Training
Cardio Warm-Up
A
2 rounds Hip Switches - 10 each side Quadruped Hip Circles - 10 each side World's Greatest Stretch - 10 each side Fire Hydrants - 10 each side Donkey Kicks - 10 each side
Speed/Agility
B
Cardio Activation
2 Rounds High Knee Carioca - 20 yards High Knees - 15 yards Butt Kicks - 15 Yards A-Skips - 10 reps Single A Switches - 10 reps Extensive Pogo Hops - 20 reps Repeat Box Jumps - 10 reps
C
1-mile Run
Core Circuit
D
2 Rounds - Rest 1 min between rounds Elbow Plank - 30s Side Plank - 15s each side Superman Hold- 30s
A1
90/90 Rotations
2 x 8
A2
Seated Hip Internal Rotation
2 x 8
B1
Figure 4 Flow
2 x 8
B2
Quadruped Glute Iso
2 x 2 @ 10
C1
DB Bulgarian Split Squat
4 x 8
C2
Lying Hamstring Switches
4 x 12
D1
DB Step Ups
3 x 12
D2
Kettlebell Swings
3 x 12
E1
DB Walking Lunge
3 x 10
E2
Hip Flexor Sit Ups
3 x 12
A1
DB Prone Shoulder Hovers
2 x 8
A2
Off Set Cat Camel
2 x 6
B1
Chest Supported Y,T,A
2 x 4
B2
Powell raise
2 x 6
C1
Single Arm DB Incline Bench Press
4 x 8
C2
Inverted Row
4 x 10
D1
Single Arm Pec Dec Fly
3 x 12
D2
Single Arm Pec Dec Rear Fly
3 x 12
Core Circuit
E
3 Rounds Glute Bridge Plate Rotations - 20 reps GHD Prone Plate Rotations - 12 each side Quadruped KB Pull Through - 12 each side
A1
Front Plank on Elbows
A2
Band Deadbugs
2 x 16
B1
Copenhagen Plank w/ Knee
2 x 2 @ 10
B2
Kettlebell Hip Flexor Raise
2 x 6
C
Assault Bike
1 x 30:00
D1
DB Incline Hammer Curls
3 x 20
D2
DB Incline Skull Crushers
3 x 20
D3
DB Lateral Raise
3 x 20
E
Mobility Of Choice
@ 10:00
A1
90/90 Rotations
2 x 8
A2
Adductor Rocker
2 x 8
B1
Standing Hip Circles
2 x 8
B2
DB Goblet Squat
2 x 8
Speed/Agility
C
Cardio Activation
2 Rounds High Knee Carioca - 20 yards High Knees - 15 yards Butt Kicks - 15 Yards A-Skips - 10 reps Single A Switches - 10 reps Extensive Pogo Hops - 20 reps
D
Broad Jumps
3 x 4
E
Treadmill Sprints
4 x 10
F1
Trap Bar Deadlift
4 x 4
F2
Box Jumps
4 x 3
G1
Barbell Kickstand RDL
3 x 8
G2
DB Single Leg Hip Thrust
3 x 12
G3
DB Bent Knee Calf Raise Isometric
3 x 30
A1
Wide Stance DB T-spine Rotation
2 x 8
A2
DB Push Up
2 x 8
B1
Med Ball Rotation Chest Pass
3 x 5
B2
Med Ball Rotation Slam
3 x 5
B3
Med Ball Sit-Up Throw
3 x 5
C1
DB Neutral Press
4 x 8
C2
Half Kneeling Crossbody Cable Lat Pulldown
3 x 12
C3
DB Single Arm Military Press
3 x 12
C4
Single Arm Seated Cable Row
3 x 12
D
Rower Machine
2 x 6 @ 20
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