1. Start off with foam Roller & Dynamic stretching

2. Activate stability in ankle, knee, hip, shoulder e.g. single leg squats, flamingo's

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

4. Single leg power squats (back leg up on bench) 2 X 6 each leg, bench hops 3 X 6

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

5A. BB Push press Med 6-6-6 6-6-6 6-6-6 6-6-6 6-6-6

5B. Wood chops cable 10 ea KG>

6A. Deadlifts Heavy 10-10-10 10-8-8 10-8-6 8-6-6 6-6-6

6B. Supine FB hamstring curl KG>

7A. Weighted chins Heavy 6-6-6 6-6-6 6-6-6 6-6-6 6-6-6

7B. V sits toe touch x 20 KG>

8A. DB Rows Heavy 10-10-10 10-8-8 10-8-6 8-6-6 6-6-6

8B. DB Plank Rotations 10ea KG>

NB: Write in your KG's in the box provided for all the A exercises

NB: Start the session off with the foam roller, release the quads, ITB, Glutes & calves

NB: Finish session with Stretches (charts provided)

NB: Identify your weaknesses and aim to improve each session, discuss this with Rob S & C coach

NB: Do not compromise form for heavy weight