RACK SPLIT SQUAT
This split squat variation is designed to improve single leg strength and power, whilst minimising muscle damage and joint stress. General prescription: 3-4 sets, 3-5 reps each side.
OH MED BALL ROTATIONAL SLAM
Rotational med-ball work is designed to improve thoracic rotation ability, shoulder mobility and upper body movement capacity. This variation is power focused, but you can also repeatedly rotate and throw the ball at sub-max intensity for general rotation capacity. General prescription: 3-4 sets, 3-5 reps each side for power, 10-20 each side for capacity.
SQUAT (YIELDING KB)
The KB yielding squat is a great tool to improve double leg joint capacity and absorption prior to free, high intensity plyometrics. Building a base of tissue capacity and endurance creates a great foundation for future power and performance. General prescription: 3-4 sets, 6-15 reps.
YIELDING KB LUNGE
The KB yielding lunge is a great tool to improve single leg joint capacity and absorption prior to free, high intensity plyometrics. Building a base of tissue capacity and endurance creates a great foundation for future power and performance. General prescription: 3-4 sets, 6-15 reps each side.
KB SWING
The KB swing is a classical power movement that can develop great hip extension power, when done correctly and with intent. It can also be used to build tissue capacity and endurance. General prescription: 3-4 sets, 3-5 reps for power, 10-20 reps for capacity.
WALL BALL SLAM (HALF-KNEELING POWER)
Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is power focused. General prescription: 3-4 sets, 3-5 reps each side for power.
BULGARIAN SPLIT JUMP
This plyometric movement is designed to improve landing capacity along with the ability to rapidly produce force after ground contact. It will help condition the lower limb and improve it’s impact capacity. General prescription: 3-4 sets, 3-5 reps each side for power, 10-20 each side for capacity.
