Fitness /  Off-Season Training: Strength/Power Session Week 6

  • Bodyweight power mini-circuit 1

    • Description:

      Warm-up thoroughly before starting, including skipping drills. Each set consists 3 exercises with 1min break between each - Step, Lunge & Jump: 2 lengths of court; Squat Jump: 6 reps; Split Lunge Jump: 12 reps. Rest for 2min between circuits.<

    • Exercise Notes:FOUNDATION: 1 set of circuit; INTERMEDIATE: 2 sets of circuit; ELITE: 3 sets of circuit

    • Minutes on exercise:10:00

  • Stability lunge walk

    • Description:

      Complete 2 lengths of the court for each of the 4 lunge walk variations, with 1min rest between each 2 length set.

    • Exercise Notes:FOUNDATION: 1 set of each variation; INTERMEDIATE: 2 sets of each variation; ELITE: 3 sets of each variation.

    • Minutes on exercise:10:00

  • Stability plank

    • Description:

      Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.

    • Exercise Notes:FOUNDATION: 1 circuit of 20sec plank/x10 press-ups/x8 glute lifts; INTERMEDIATE: 2 circuits of 25sec/x15/x10; ELITE: 3 circuits of 30secs/x20/x12

    • Minutes on exercise:3:00

  • Press-Ups

    • Description:

      Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.

    • Exercise Notes:FOUNDATION: 1 circuit of 20sec plank/x10 press-ups/x8 glute lifts; INTERMEDIATE: 2 circuits of 25sec/x15/x10; ELITE: 3 circuits of 30secs/x20/x12

    • Minutes on exercise:3:00

  • Glute bridge

    • Description:

      Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.

    • Exercise Notes:FOUNDATION: 1 circuit of 20sec plank/x10 press-ups/x8 glute lifts; INTERMEDIATE: 2 circuits of 25sec/x15/x10; ELITE: 3 circuits of 30secs/x20/x12

    • Minutes on exercise:3:00