Group Session Format
Group coaching sessions begin with a specific mobility warm up of 8 mins followed by 6-8 minutes of session specific movement based skills & development to stimulate the musculoskeletal & nervous systems. The conditioning component of each session will run between 18 & 21 minutes, always followed by 6 minutes of core.
Each group will run for 45 minutes, all participants are encouraged to apply any additional and individualised mobility before each group session.

Monday 6am Civic Park
30 left: 30 right :30 rest
Reverse drop lunge
Transverse lunge w MB rotation
Lateral travelling push up
4 sets 18 minutes
40:40
Anterior rocks
Posterior rocks
4 sets 

Tuesday 6 am Civic Park
Skills
30:30
Ring false grip kipping skills
Ring box progression dips
Ring dynamic horizontal hip extension pull
6 sets 18 minutes
45:45
Band lateral loaded single leg deadlift to OH high knee left then right
3 sets

Tuesday 12 pm Kennedy Reid Domain
Skills
30:30:30:30
Ring box progression dips
Ring dynamic horizontal hip extension pull
6 sets 12 minutes
45:45
Band lateral loaded single leg deadlift to OH high knee
left then right
2 sets each side

Wednesday 6 am Georges Heights Oval
Athletic
2 minutes: 2 minutes
5 Rope jump pull ups
10 Box jumps
200 m run
5 sets 20 minutes
45:45
Band separations
Alt single leg PVC bend
4 sets 6 minutes

Wednesday 945am Female Strength Training Civic Park
30:30
Sled rope pull
KB alternating goblet squat
MB twist walking lunge
7 sets
60:60
Alternating superman
KB side flexion left
KB side flexion right
3 sets 

Thursday 6 am
45:45:45:45:45:45
DB split lunge left
DB split lunge right
Rest
Wall ball shots
Rope cable face row
Rest
4 sets 18 minutes
45:45
DB Windmill left then right
3 sets

Thursday 730 am Kennedy Reid Domain
45:45:45:45:45:45
DB split lunge left
DB split lunge right
Rest
Wall ball shots
Rope cable face row
Rest
4 sets 18 minutes
45:45
DB Windmill left then right
3 sets 

Friday 6am Civic Park
40:40
Sled rope pull
Plate OH walking lunge
Reptilian crawl
5 sets 20mins
50:10
Plate halo
Prone cobra
4 point horse stance vertical lift
3 sets 9minutes

Saturday 7 am Georges Heights Oval
Plate jump warm up-the only rule is to jump from plate to plate and not stay stationary for more than 3 seconds!!
6 minutes
Leg Day Teams
BB front squat
Bound lunge run complex
Glute ham raise
24 minutes

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