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Weeks 4-6 Strength Block

Weeks 4-6 Strength Block

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June 26, 2019

Weeks 4-6 Strength Block

Avatar
June 26, 2019

Day 1 Strength Workout

  • Perform soft tissue work as needed 5 min
  • Mobilize ankles, hips and shoulders
  • SAQ – agility, jumping, throwing

Strength Work

Perform 6-8 reps per exercise, 4 sets, with 3 minutes rest between sets

1a. Bilateral Squat

1b. Horizontal Pull

1c. Mobility

*Rest and repeat for 4 sets

 

2a. Unilateral Hinge

2b. Horizontal Push

2c. Mobility

*Rest and repeat for 4 sets

 

3a. Lunge

3b. Carry

3c. Mobility

*Rest and repeat for 4 sets

 

Day 2 – Strength Workout

  • Perform soft tissue work as needed 5 min
  • Mobilize ankles, hips and shoulders
  • SAQ – agility, jumping, throwing

Strength Work

Perform 6-8 reps per exercise, 4 sets, with 3 minutes rest between sets

1a. Hinge + High Pull – sandbag or barbell

1b. Alternating DB Overhead Press

1c. World’s Greatest Stretch

*Rest and repeat for 4 sets

 

2a.  Split Squat

2b. Weighted Chin Ups

2c. Chest Stretch on Wall

*Rest and repeat for 4 sets

 

3a. Zercher Reverse Drag

3b. Overhead Carry

3c. One foot up, one down, reach for toes.

*Rest and repeat for 4 sets

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