Strength and Conditioning 1:30:00 [0]
With Richard, Emily and Rona
4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
6+6 Single-leg Box Squats
5x Inchworm
2 lengths Spiderman Crawl
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x10 Lat Pulldowns (55, 55, 65kg)
I would have done weights, but all the platforms were full, and Richard is far too much of a giant to share a rack with. Contented myself with being a wise barbell sensei
3x8 Benchpress (20 warm-up, 50, 50, 60kg)