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