Evan Kessler
Base strength & stability

General introduction to Bosch concepts
Cocontractions, pelvic & trunk control, knee care

Activation/Mobility/Prep

Shoulder & T-spine mobility
Foot & ankle stiffness

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Injury Prevention & Rehabilitation

N/A

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Session Focus

See below

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Finishers/Optional Extras

Experimenting with olympic lifting variations

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Activation / Mobility / Prep

Shoulder & T-spine mobility
Foot & ankle stiffness

Main Session(s)

Focus on breathe work whilst moving. Listen to breathing in/out. Green tags indicate which session the exercise belongs to.

Session 1: A

Arabesque

Unstable load

Variations

-Touch back leg to target

Coaching points

-Keep knee slightly bent

Volume

3-4 sets
6 reps each side

Session 2: B

Lunge to hurdle spindle

Hands together optional

Variations

-Hands together in front
-Hold object in front

Coaching points

-Slow controlled spindle over hurdle

Volume

3 sets
6 reps each side

Session 3: C

Band-shoulder shuffles

Pertubations

Variations

Coaching points

-Keep fist very still in space
-Fast, random changes of direction with shuffles

Volume

2 sets
3x10s = 30s total

Session 1: D

Step-off & punch

Multiple targets

Variations

-Without box

Coaching points

-Focus on making splash with bag
-Changes angles, directions of punch

Volume

3-4 sets
6 reps each side

Session 1: E

Figure 8 lunges

With medicine ball

Variations

-With aquabag

Coaching points

-Always keep ball moving
-Focus on breathing

Volume

3-4 sets
20 reps total

Session 2: A

Kneeling front on hip lock

On block

Variations

-On or over block

Coaching points

-Fight for as long as you can before planting foot down

Volume

3 sets
6 reps each side

Session 2: B

Lying shoulder rolls

Unstable load

Variations

-Different wrist angle

Coaching points

-Keep fist very still
-Faster rolls > harder to control

Volume

3 sets
20s each side

Session 2: C

Single-leg back extension

Start double-leg

Variations

-Add weight plate

Coaching points

-Keep ASIS aligned with bench edge
-Knee slightly bent and stays fixed
-Not too much bend through back

Volume

3-4 sets
4-6 reps each leg

Session 2: D

Wall rotations

With aquabag

Variations

-Narrow stance

Coaching points

-Low speed initially, build up
-Keep chest out when rotating

Volume

3-4 sets
12 reps total

Session 1: E

Lunge, chop & slam

With medicine ball

Variations

-Chop both directions

Coaching points

-Hard slam on floor

Volume

4 sets
12 slams total

Finishers / Optional Extras

Play with olympic lifting derivatives

Quality Over Quantity
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