1. Start off with foam Roller & Dynamic stretching

2. Fit ball / Bosu stability /flamingo's

3. Cuban press / rotator cuff exercises / Dowel overhead squats (2 x 10)

4. Plyo's 6x power squats, bench hops 2 X 6, 6x Broad's over bench

Exercise Load Week 1 Week 2 Week 3 Week 4 week 5

6-6-6 6-6-6 4-4-4-4 4-4-4-4 4-4-3-3

5A. BB Clean press Med

5B. Spiderman push ups N/A

6-6-6 6-6-6 5-5-5 4-4-4-4 4-4-4-4

6A. Deadlifts Heavy

6B. Bulgarian Squats Med

3 x max 3 x max 3 x max 3 x max 3 x max

7A. U/Arm chins Body

7B. Weighted push ups 20-40kg

10-10-10 10-10-10 10-10-10 10-10-10 10-10-10

8A. DB Plank Rows (alternate) Med

8B. Power push up side 2 side N/A

Core: 4 point draw in's, BB Roll outs, Fit ball Tricep extensions or fit ball push ups