8-10 reps
10-11 reps
8-10 reps
5-6 reps
30 s
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Prehab
Static work
30 s
Rest 60 seconds
30 s
Rest 60 seconds
30 s
Rest 60 seconds
Dynamic work
6-8 reps
6-8 reps
Rest 120 seconds
6-8 reps
6-8 reps
Rest 120 seconds
6-8 reps
6-8 reps
Rest 120 seconds
10-15 reps
Rest 120 seconds
10-15 reps
Rest 120 seconds
10-15 reps
6-10 reps
Rest 60 seconds
6-10 reps
Rest 60 seconds
6-10 reps
