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S&C PROGRAMME

PHASE 1 (hip hinge)

movement prep 1a – glute bridges 4×10

movement prep 1b – active pigeon 4 x30sec

movement 2 – deadbugs 4×12

strength – DEADLIFT 3×15

conditioning –

3 rounds 1 min stations no rest:

Down ups

Battle ropes

Plank

Box jumps 20”

Shuttle runs

 

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