S&C Bodyweight Conditioning 1

This bodyweight conditioning circuit will keep you in shape for the ultimate season

Mobilisation

Complete mobilisation and a 5 minute jog as your warm up

Thoracic Rotations

Reps: 10

Sets: 1

Banded Ankle Mobility

Reps: 10

Sets: 1

YWTA

Reps: 10

Sets: 1

Drop Squats

Reps: 10

Sets: 1

Good Morning

Reps: 20

Sets: 1

Shoulder Internal External Rotation

Reps: 20

Sets: 1

Shoulder Horizontal Abduction

Reps: 20

Sets: 1

Bodyweight Conditioning

Do the following exercises in a circuit. Do the full circuit 3 times.

Single Leg Toe Tap Jump & Stick

Reps: 10 each side

Rest: 45s

Tempo: Controlled but powerful

Single Leg Hamstring Bridge

Reps: 10 each side

Rest: 45s

Walking Sprint Mechanics

Reps: 10 steps

Rest: Walk back

Tempo: Slow and controlled

Split Squat Jumping Lunge

Reps: 40s

Rest: 60s

Tempo: Controlled but powerful

Adductor Bridge

Reps: 40s each side

Rest: 60s

Trunk

Do the following exercises in a circuit. Do the full circuit 2 times.

Complete the entire trunk circuit, take a 1 minute rest, then repeat to finish your workout,/note]

Dish Hold

Reps: 45s

Rest: None

Side Plank with Pulse

Reps: 20s each side

Rest: None

Front Plank

Reps: 45s

Rest: None

Side Plank with Rotation

Reps: 10 each side

Rest: None