Monday 30th September

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 10 Crouching tiger hidden dragon (L (1) – R (2)…)

60sec Glute bridge

30sec Glute march

30sec Single leg glute bridge each side

30sec Glute march

10 Prone Y’s each side

60sec Prone W hold with thoracic extension

10 Reverse crunches with PVC overhead

10 Push up to down dog – bias press through shoulders

Weightlifting

A: Back Squat (4 x 6 @ 80%)

B: Shoulder Press (4 x 6 @ 80%)

Accessory

C: Hanging knee raise (2 x 15)

Strict

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