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RS Performance Training

Consolidation Phase 1 Training for EIA

October – Mid November

3 sessions a week

  • 2x Endurance 90mins+ 
  • 1 x Strength Endurance working around 4×15 sets, Main focus is on legs, core and back/shoulders. 
  • Continuing mobility and stretching

Strength endurance example programme

Warm up:

Dynamic movements 

Agility – Lateral hops

Balance – S/L deadlifts with reach up 

Hip Mobility – Laying leg circles 

4×15

Goblet squat                                                 

Palloff press and reverse lunge each side 

S/L deadlift each side 

Reverse fly

Bent over row 

Alt back extensions each side 

Side plank hip dips each side 

V up and pass 

2 point box – balance 

Cool down and stretches:

Full body stretch

5mins mobility with roller and trigger point ball 

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