Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
All training days
MD-2
Single-leg band bridge switches
-
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-2
Single-leg roman chair
Heavy weight
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-2
Partner bridge bounces
-
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Single-leg bridge & row
-
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Single-leg rolling bridge
On bands
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-3
Single-leg bridge lowers
On swiss ball
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Single-leg loaded bridge
-
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Single-leg bridge jump & catch (on bands)
-
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-3
Single-leg RDL
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Rotational stability
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
MD-1
Single-leg pallof hop
Over hurdle
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Canoe snatch
With aquabag
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-2
Step-up canoe snatch
With barbell
Coaching points
–
Volume
3-4 sets
6-8 reps
Hip locks/pelvic control
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Hard day
MD-2
Wall switch & rotate
With ball
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-2
1-2-3 switches
Knee into band
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Kneeling hip lock
With DB reach
Coaching points
–
Volume
3-4 sets
6-8 reps
Core control
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
Priority - progressions
Hurdle step bounces
Arms in front
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
Hack squat hip lock
With safety bar
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
Front leg box taps
With fast rotations (faster than video)
Coaching points
–
Volume
3-4 sets
6-8 reps
Hip speed & reflexes
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Hard day
MD-2
Kneeling horse kick
With med ball throws
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-3
Forefoot switch jump to cycle jump
With rotations
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
TBA
With fast rotations (faster than video)
Coaching points
–
Volume
3-4 sets
6-8 reps
Deceleration
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
MD-3
Split overhead good morning
With aquabag
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
Hack squat hip lock
With safety bar
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
Front leg box taps
With fast rotations (faster than video)
Coaching points
–
Volume
3-4 sets
6-8 reps
Knee flexion control
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
Priority - progressions
Hurdle step bounces
Arms in front
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
Hack squat hip lock
With safety bar
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
Front leg box taps
With fast rotations (faster than video)
Coaching points
–
Volume
3-4 sets
6-8 reps
Chest out/upper body first
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
MD-2
Kneeling lunge rotations
With dangling weights
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
Hack squat hip lock
With safety bar
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
Front leg box taps
With fast rotations (faster than video)
Coaching points
–
Volume
3-4 sets
6-8 reps