S & C

Full Body Workout

A structured total body strength and conditioning session that ticks all the major boxes and will help you build the foundations needed to improve your on pitch performance.  

BACK SQUAT

SETS - 4  REPS - 12

BENCH PRESS

SETS - 4  REPS - 6  REST 2 MINS

BARBELL GOODMORNING

SETS - 4  REPS -15

BENTOVER ROW

SETS - 4  REPS - 6  REST 2 MINS

FRONT RACK SPLIT SQUAT

SETS - 3  REPS -12 ES

PUSH PRESS

SETS - 3  REPS - 6

BARBELL ROLLOUTS

SETS - 3  REPS -12  REST - 2MINS

PLYO PUSH UPS

SETS - 6  TIME - 30S

PLYO LUNGES

SETS - 6  TIME - 30S

OVERHEAD ROTATIONAL SLAM

SETS - 6  TIME - 30S  REST - 30S