Phase 1

Phase

Goal Duration

Fat Loss IT Band

Name Foam Roll

Start Date

End Date Massage Ball

Soft Tissue
Phase

5 mins
Duration

Traps and Lower Back Quads Wall Ankle Scap Slides Reverse Lunges Wall Squat Box Adductor Dips Scorpions
Session One

Pectorals Lats and Traps Exercises - 8 reps of each

Shoulder Mobility Hip Flexors Rocking Inchworms Scap Raises Deadbugs Supermans Crossack Squats Half-Eagles Session Two Flexion of the Neural Spine Exercise Reps S.L. Leg Raises 8 each side 40 secs Rest (secs)

Hamstrings Muscle Groups Ankle Shoulders Hip Flexors Gluteus Maximus Adductors Lower Back

Dynamics

15 minutes

Phase

Duration

Core Strength (x2 sets)

Phase

15 minutes
Duration

Anti-Rotation Exercise Reps Pallof Press 10 each side Pallof Rotation Order

Anti-Extension Exercise Reps S.B. Rollout 10 40 secs Rest (secs)

Anti-Lateral Flexion Exercise Reps Suitcase Deadlifts 10 each side Side Plank Order 30 seconds e.s.

10 each side Plank Session One Exercise Reps x Sets

Glute Bridge Session Two Exercise Reps x Sets

1 2 3 4
Order

Front Squat Military Press W. G. Pull-ups RDL

10 x 3 10 x 3 10 x 3 10 x 3

90 90 90 90

1 2 3 4a
Order

Sumo Deadlift Bench Press B.O.R Lunge

10 x 3 10 x 3 10 x 3 8 e.s. x 3

90 90 90 90

Circuit - 3 sets 1 min rest between each

Circuit - 3 sets 1 min rest between each

Resistance

60 minutes

1a 1b 1c 2a 2b 2c

Prisoner Squat Jumps - 10 reps Hanging Rows - 10 reps Explosive Lunges - 10 reps e.s. Kettlebell / Dumbell Swings - 10 Reps Explosive Frog Squat Thrusts - 10 reps Step Press Ups - 10 reps
Shoulders Pec Major Hamstrings Gluteus Medius

1a 1b 1c 2a 2b 2c

Front Squat - 10 reps minimum of 40kg Close Grip Chins - 10 reps D.B. Shoulder Press - 10 reps Med Ball Slams - 10 reps Crocodile Twists - 12 reps Spiderman Press-Ups - 12
Adductors Traps Gastrocnemius Quadriceps Lats Gluteus Medius

Phase

Duration

Any order 20 seconds on each

Static Stretches 10 minutes

Hip Flexors Gluteus Maximus