This is our 4 week Strength and Conditioning programme that we are following:
Focus is building underlying strength and technique
Warm Up
Foam Rolling
Caterpillar
Spiderman
Shoulder rotation
Overhead squat
Back Squat
Wide grip pull ups
Deadlift
Bench press
Seated cable Row
Core
Plank on the swiss ball
Russian twist on the swiss ball
Plank on the swiss ball and bosu
Cool Down
10 minutes rolling and stretching
Shoulders
Back
Hamstrings
Groin
Hip flexors
Calves
Thoracic spine
IT band
Programme devised by Roland Kemp
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