FITA-U Performance Centre – Strength & Conditioning Program

Mobility & Activation

Full Body Warm Up (No Measure)

10 x Lunge with Reach

10 x Hamstring Sweeps

10 x Bird Dogs

10 x Small Crunch

20 sec Side Plank Per Side

40 sec Glute Bridge Hold

Skills

RDL (5 x 5)

New Set Starts Every 2:00 min

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Metcon

15 min AMRAP (AMRAP – Rounds and Reps)

20m Walking Body Weight Lunges

15 x Kettlebell Swings (American or Russian)

10 x Incline Push Up

5 x Box Jump

Rest

Core (No Measure)

2 rounds:

20 x Lying Leg Lower

30 x Flutter Kicks

40 sec rest

Cool Down

Full Body Stretch (No Measure)

Jefferson Curl Hold – 60 sec

Banded Hip Flexor – 60 sec per side

Band Pancake – 60 sec

Prone Weighted Dislocate – 60 sec