S&C Bodyweight Conditioning 1

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

Routine exercises

Click on each exercise in the table below for videos, tips and more info

Return to Bodyweight Workouts for Ultimate
ExerciseWeekSetsRepsRestTempo
Mobilisation
Thoracic Rotations-110None-
Banded Ankle Mobility-110None-
YWTA-110None-
Drop Squats-110None-
Good Morning-120None-
Shoulder Internal External Rotation-120None-
Shoulder Horizontal Abduction-120None-
Complete mobilisation and a 5 minute jog as your warm up
 
Bodyweight Conditioning
Single Leg Toe Tap Jump & StickAll310 each leg45sControlled but powerful
Single Leg Hamstring BridgeAll310 each leg45sN/A
Walking Sprint MechanicsAll310 steps (you can walk up and down a room)Walk backSlow and controlled
Split Squat Jumping LungeAll340s1 minControlled but powerful
Adductor BridgeAll340s per leg1 minN/A
 
Trunk
Dish Hold-145sNone-
Side Plank with Pulse-120s each sideNone-
Front Plank-145sNone-
Side Plank with Rotation-110 each sideNone-
Complete the entire trunk circuit, take a 1 minute rest, then repeat to finish your workout