Strength and Conditioning 45:00 [1]
3x12
Abduction circles
SL glute Bridge
Side plank with leg raise (12 each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions
Supersets:
4x6
40,45,50,50kg squat
50kg split RDL (6 each leg)
4x8
Press-up
20kg bent over row
4x6
14kg single arm pull down
15kg military press