STRENGTH DAY
4 sets of:
4 trap bar jump squats (light 30-40kg)
Rest 90sec
(Sub for KB jump squats if required)
4 sets of:
8/8 Light BUT back rack dynamic drop lunge
5 broad jumps
Rest 90sec
15, 12, 9:
Front squat
10 kneeling KB/DB push press (each side)
Rest 90sec
15, 12, 9:
Romanian Deadlift
12 seated banded tibilais raise
Rest 2min
Use a decent band and put a foam roller under your calves to raise feet a little.
4 sets of:
10 Bradford to full press
*also called over and back press
Rest 2min