Elite – 8 Month
Course Content
Week 29 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – 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 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Forward lunges
00:07 -
Workout – Set 1 – Standing eccentric adduction
00:12 -
Workout – Set 1 – Sled drags
00:07 -
Workout – Set 1 – Chop
00:12 -
Workout – Set 2 – Kneeling jump into squatting position
00:10 -
Workout – Set 2 – Psoas isometrics
00:10 -
Workout – Set 2 – Stepdown
00:10 -
Workout – Set 2 – Flutter kicks
00:10 -
Sprinting drills
01:11 -
Treadmill intervals
00:11
Week 29 – SESSION 2 – day 2 and 4 ( day 6 is optional )
Week 30 – SESSION 1 – day 1 and 3 ( day 5 is optional )
Week 30 – SESSION 2 – day 2 and 4 ( day 6 is optional )
Week 31 – SESSION 1 – day 1 and 3 ( day 5 is optional )
Week 31 – SESSION 2 – day 2 and 4 ( day 6 is optional )
Week 32 – SESSION 1 – day 1 and 3 ( day 5 is optional )
Week 32 – SESSION 2 – day 2 and 4 ( day 6 is optional )
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