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Tuesday 6 am Civic Park
20:10
Twister
Lunge switch
Drop squat
T rotation
Anterior dish
Posterior dish
2 sets 6 minutes
30:30:30
Single arm Transverse dumbbell pull push left then right
Rest
Single arm horizontal ring pull left then right
Rest
Single leg squat left then right
Rest
4 sets 18 minutes

Tuesday 12 pm Kennedy Reid Domain
20:10
Twister
Lunge switch
Drop squat
T rotation
Anterior dish
Posterior dish
2 sets 6 minutes
30:30:30
Single arm Transverse DB pull push left then right
Rest
Single arm horizontal ring pull left then right
Rest
Single leg squat left then right
Rest
4 sets 18 minutes

Wednesday 6 am Georges Heights Oval
Multidirectional skill warmup
Speed & agility skills
Sprint-walk repeats-repeat when last group members returns to start position
20m x 4
40m x 4
60m x 3
80m x 2
100m x 1
6 minutes
Medi ball partner complex

Wednesday 945am Female Strength Civic Park
30:30:30
Horizontal rope pull
Low to high squat cable push
Rest
6 sets 9 minutes
Low to high cable wood chop left
Low to high cable wood chop right
Rest
6 sets 9 minutes
45:45:45
Forward ring rock
Side plank left
Side plank right
7 minutes 30 seconds

Thursday 6 am Cammeray Oval
20:10
Twister
Lunge switch
Drop squat
T rotation
Anterior dish
Posterior dish
2 sets 6 minutes
30:30
Dead ball shoulder walking lunge left then right
Dead ball bear hugs
Dead ball shoulder squats left then right
4 sets 20 minutes

Thursday 12 pm Kennedy Reid
Domain
20:10
Twister
Lunge switch
Drop squat
T rotation
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
1 sets 4 minutes
30:30
Dead ball shoulder walking lunge left then right
Dead ball bear hugs
Dead ball shoulder squats left then right
4 sets 20 minutes

Thursday 345pm Just for Girls Civic Park
20:10
Twister
Lunge switch
Drop squat
T rotation
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
1 sets 4 minutes
30:30
Dead ball shoulder walking lunge left then right
Dead ball bear hugs
Dead ball shoulder squats left then right
24 minutes

Friday 6 am Civic Park
60:60:60
Foam roller
6 minutes
90:90
5 Bar chip up
10 push ups
15 air squats
6 sets 18 minutes

Saturday 7 am Georges Heights Oval
Partners
20 m sled squat ring reverse pull
40 m partner sprint
Up & down 100m
8 minutes
10 Partner ring jack knife push ups
20 m bear crawl
8 minutes
5 KB deadlift high pulls
10 drop squat jumps
15 KB deadlifts
8 minutes
1 set each

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