FITA-U Performance Centre – Strength & Conditioning Program

Mobility & Activation

2 rounds:

5 x Scapulas Push-ups

10 x Deadbugs

5m Bear Crawl

10 x Band Pull Aparts

Strength – A Series

A1): Deadball Slams (3 x 10)

Rest 60 sec between sets

Strength – B Series

B1): Bench Press (5 x 5)

New Set Every 2:00 min

Strength – C Series

C1): DB Flat Press (5 x 5)

10 sec rest

C2): Lying DB Neutral Grip Row (5 x 5)

New Set Every Starts 2:30 min

Cool Down

Shoulder Extension – 75 sec

Side Reach Childs Pose – 60 sec per side