Bevan

Day 1
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5mins mobility

3 plyos

Trap bar DL x8
Woodchoppers x12ea
incline DB press x10

SA Cable pulldown x12
Lateral lunge x10ea
Side plank 60-90s

Prehab block. Choose 2 of the following:
Hip flexor work
Face pulls
Lateral raise
cable Abduction/adductions
neck work

foam roll adductors, quads etc. >stretch
cooldown




Day 2
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5mins mobility
3mins warm up

10s on 50s off x5
3mins rest
10s on 50s off x5

cooldown and SMR+ Stretch




Day 3
---------
5mins mobility

3plyos

Squats x10
-Cable row x12
-DB push press x8

-Walking lunges x10
-DB Glute bridges x10
-shrugs x10



Prehab block. Choose 2 of the following:
Hip flexor work
Face pulls
Lateral raise
cable Abduction/adductions
Neck work