Whole body fundamentals 1

Mega session

Warm-up/preparation

Couch stretch

Volume

2x30s each leg

Band-plate shakes

Volume

4x15s each arm

1

Horizontal row

Volume

3×8 each leg

2

Dangling step-up to lock

Volume

4×4 each leg

3

Dangling overhead press (straddle position)

Volume

4×6 each leg

4

Single-leg bridge (w ball throws)

Volume

3×6 each leg

5

Gambetta walks w aquabag (flow style)

Volume

5x10m

6

Pretension ball slams/throws

Volume

5×5 throws