Elite – 3 Month
Course Content
Week 9 – SESSION 1 – day 1 and 3 ( day 5 is optional )
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Intro
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Warm up – Cycling
00:04 -
Warm up – Banded knee flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Single leg squat
00:12 -
Workout – Set 1 – Copenhagen plank with lifts
00:08 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – Hollow rock
00:12 -
Workout – Set 2 – Step up
00:14 -
Workout – Set 2 – Psoas eccentric
00:13 -
Workout – Set 2 – Stepper wall sit
00:12 -
Workout – Set 2 – Flutter kicks
00:10
Week 9 – SESSION 2 – day 2 and 4 ( day 6 is optional )
Week 10 – SESSION 1 – day 1 and 3 ( day 5 is optional )
Week 10 – SESSION 2 – day 2 and 4 ( day 6 is optional )
Week 11 – SESSION 1 – day 1 and 3 ( day 5 is optional )
Week 11 – SESSION 2 – day 2 and 4 ( day 6 is optional )
Week 12 – SESSION 1 – day 1 and 3 ( day 5 is optional )
Week 12 – SESSION 2 – day 2 and 4 ( day 6 is optional )
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