FITA-U Performance Centre – Strength & Conditioning Program

Mobility & Activation

2 rounds:
5 x Single Leg RDL
10 x Deadbugs
5 x Single Leg Glute Bridge
10 x Crab Walk Each Side,

Strength – A Series

A1): KB Swings (3 x 10)

Rest 60 sec between sets

Strength – B Series

B1): Deadlift (5 x 5)

New Set Starts Every 2:00 min

B1): Suitcase Deadlift (5 x 5)

New Set Starts Every 2:00 min

B1): RDL (5 x 5)

New Set Starts Every 2:00 min

Strength – C Series

C1): Kang Squat (5 x 5)

Rest 10 sec

C2): Planche Hold (5 x 30 sec)

New Set Starts Every 2:15 min

Cool Down

Pigeon – 60 sec per side

Reverse Scorpion – 60 sec per side

Wall Hamstring Release – 60 sec per side