Week 6

BANDED OVERHEAD PULL APARTS

3 X 10 REPS

Band in hands. Bring overhead and pull behind shoulders to feel stretch through front of chest.

EXTERNAL ROTATION ECCENTRICS – INTERNAL ROTATION ECCENTRICS

3×10 REPS EACH SIDE

Half kneeling position. Set shoulder blade with straight arm. Bend elbow back to 90 degrees. Keep elbow in same position then peel wrist and forearm up to vertical position

Slowly reverse this controlling the tension on the band.

Quadruped banded Y

6×10 sec holds

Band or no band depending on level of difficulty.

Stay in a table top position. Bring arm out to the side into a Y position and hold for 10 seconds.

Making sure that you are not shrugging the shoulder up.

BANDED HALF KNEELING PALLOFF

3×10 REPS (EACH SIDE)

Face perpendicular to the band and hold it on chest with tension.

Push band out in front of body and maintain torso stiffness / control.

Repeat on both sides.

Lower Body week 6

SLAM BALL SPLIT SQUAT

3×8 E/S REPS

One leg up on a step holding slam ball and dropping down into a lunge.

Drop like an elevator to the ground, steady and slow – maintaining knee NOT travelling too far forward

POST POSITION THROW

3×10 REPS

Holding slam ball on chest in post position.

Focus on driving off the back leg and pushing the ball forwards towards your partner or the wall

Goal to improve lower body strength

BANDED BROADJUMP

3×10

Place band around hips. Bring tension onto the band and jump outwards as far as you can.

Focus on landing with two feet in a stable position under your hips.

BANDED PLANK PULLS

3×10 REPS

Lying in plank, one hand on a band at tension.

Keep hips in a stable position and pull the arm in towards your side. Repeat 10 each side

Goal is to improve torso stiffness and control

WEEK 7

BANDED W’S – Y’S

3×10

Back up against wall with band around wrists. Place arms at 90deg to torso, pull tension onto band.

Move arms from a W position to overhead into a Y position.

Control shoulder and torso position when overhead.

BANDED ARCHER PULL BACKS

3×10 REPS EACH SIDE

Half kneeling position. Set shoulder blade with straight arm. Bend elbow back to 90 degrees. Keep elbow in same position then peel wrist and forearm up to vertical position

Slowly reverse this controlling the tension on the band.

Quadruped banded Y

6×10 sec holds

Band or no band depending on level of difficulty.

Stay in a table top position. Bring arm out to the side into a Y position and hold for 10 seconds.

Making sure that you are not shrugging the shoulder up.

Banded hand Walk

3×8 REPS (EACH SIDE)

Maintaining sound bridge position. Slowly crab walk with hands out to the side.

Perform 8 steps out and 8 steps back.

Focus on keeping tension on band throughout

WEEK 7 – LOWER BODY

SLAM BALL SPLIT SQUAT

3×8 E/S REPS

One leg up on a step holding slam ball and dropping down into a lunge.

Drop like an elevator to the ground, steady and slow – maintaining knee NOT travelling too far forward

UNDERHAND WALL TOSS

3×10 REPS

With slam ball, rock back onto back leg and drive off keeping arms straight.

BANDED BROADJUMP

3×10

Place band around hips. Bring tension onto the band and jump outwards as far as you can.

Focus on landing with two feet in a stable position under your hips.

SQUAT SLAM

3×12 REPS

Holding slam ball on chest. Squatting downward.

Focus on keep knee’s driving outwards when going down and keeping low back straight.

Goal to improve lower body strength

WEEK 8

BANDED W’S – Y’S

3×10

Back up against wall with band around wrists. Place arms at 90deg to torso, pull tension onto band.

Move arms from a W position to overhead into a Y position.

Control shoulder and torso position when overhead.

BANDED ARCHER PULL BACKS

3×10 REPS EACH SIDE

Half kneeling position. Set shoulder blade with straight arm. Bend elbow back to 90 degrees. Keep elbow in same position then peel wrist and forearm up to vertical position

Slowly reverse this controlling the tension on the band.

Quadruped banded Y

6×10 sec holds

Band or no band depending on level of difficulty.

Stay in a table top position. Bring arm out to the side into a Y position and hold for 10 seconds.

Making sure that you are not shrugging the shoulder up.

BANDED PALLOFF PRESS

3×10 REPS (EACH SIDE)

Face perpendicular to the band whilst kneeling and hold it on chest with tension.

Push band out in front of body and maintain torso stiffness / control.

Repeat on both sides.

WEEK 8 – LOWER BODY

SLAM BALL SPLIT SQUAT

3×8 E/S REPS

One leg up on a step holding slam ball and dropping down into a lunge.

Drop like an elevator to the ground, steady and slow – maintaining knee NOT travelling too far forward

HOP BACK REAR LEG DRIVE

3×8 reps

Hopping from front leg onto rear leg.

Stabilise then drive off rear leg to throw.

Focus on control through the hold phase

MED BALL ROTARY SLAM

3×10 REPS

Rotating arms out in front of you in circle motion as lifting the ball up overhead.

Then turning into a slam motion from the squat.

STANDING WOODCHOPS HIGH-LOW

3×10 REPS EACH SIDE

Standing with tension on band.

Pull down and across on band with a slow release. Goal to feel tension increase in side of the trunk/core

WEEK 9

BANDED W’S – Y’S

3×10

Back up against wall with band around wrists. Place arms at 90deg to torso, pull tension onto band.

Move arms from a W position to overhead into a Y position.

Control shoulder and torso position when overhead.

BANDED ARCHER PULL BACKS TO OVERHEAD PRESS

3×10 REPS EACH SIDE

Half kneeling position. Set shoulder blade with straight arm. Bend elbow back to 90 degrees. Keep elbow in same position then peel wrist and forearm up to vertical position then push up overhead

Slowly reverse this controlling the tension on the band.

Quadruped banded Y

6×10 sec holds

Band or no band depending on level of difficulty.

Stay in a table top position. Bring arm out to the side into a Y position and hold for 10 seconds.

Making sure that you are not shrugging the shoulder up

Banded hand Walk

3×8 REPS (EACH SIDE)

Maintaining sound bridge position. Slowly crab walk with hands out to the side.

Perform 8 steps out and 8 steps back.

Focus on keeping tension on band throughout

WEEK 9 – LOWER BODY

MED BALL OVERHEAD THROWS

3×10 reps

With a partner facing away go into a squat position.

Drive up and toss the ball overhead to partner behind you.

Focus on creating drive through the hips as you come up and out over the squat.

CROW HOP MED BALL THROW

MED BALL ROTARY SLAM

STANDING WOODCHOPS

3×10 REPS EACH SIDE

Standing with tension on band.

Pull down and across on band with a slow release. Goal to feel tension increase in side of the trunk/core