FITA-U Performance Centre – Online Hybrid Program

Live Zoom Session Links (No Measure)

7AM

Join Live Zoom Session:

https://us02web.zoom.us/j/83694147723?pwd=T1RRbVBSb096ZWRKUldvamhjM1Nydz09

Password: 225285

7:30AM – Saturday Only

Join Live Zoom Session:

https://us02web.zoom.us/j/88185565822?pwd=UUk3U2hXTENXbUcyOGxXR1k3ZmMvQT09

Password: 492096

8AM

Join Live Zoom Session:

https://us02web.zoom.us/j/81728249499?pwd=eE1tV1BHcWZhOFRCeEVWSUI1Nk0wQT09

Password: 965304

5:30PM

Join Live Zoom Session:

https://us02web.zoom.us/j/86858036236?pwd=dUg0TGlmNWx1UVVKUkRTNENBVzdudz09

Password: 676636

Session Recording URL – Monday (No Measure)

https://us02web.zoom.us/rec/share/-8JWKpDb6n1JeIHQ13qYVJB8IaK5T6a80yNI86UEn0qa0vuVW5l3wH_wIbq8oy8I Password: 5K^RKZ?5

Mobility & Activation

Posterior Chain Warm Up (No Measure)

5 x Inch Worms

10 x Overhead lunges

15 x Jefferson Curl

20 x Adductor Kick Outs Per Side

25 x Banded Glute Bridge

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Strength – A Series

A1): KB Swings (4 x 10)

Rest 60 sec between sets

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Strength – B Series

B1): Deadlift (5 x 5)

New Set Starts Every 2:00 min

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B1): Suitcase Deadlift (5 x 5)

New Set Starts Every 2:00 min

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B1): RDL (5 x 5)

New Set Starts Every 2:00 min

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Strength – C Series

C1): Kang Squat (5 x 5)

Rest/transition 10 sec

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C2): Planche Hold (5 x 30 sec)

New Set Starts Every 2:15 min

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Cool Down

Posterior Chain Stretches (No Measure)

Pigeon – 60 sec per side

Reverse Scorpion – 60 sec per side

Wall Hamstring Release – 60 sec per side

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Session Recording URL – Monday (No Measure)