Training Plan

Exercise Selections for 1 microcycle:

Core Exercise - Bench Press

Core Exercise - Dumbbell Rear Foot Elevated Split Squat

Core Exercise - Deadlift

Core Exercise - Cable Woodchop

Core Exercise - Bent Over Row

Core Exercise - Barbell Lunge

Assistance Exercise - Barbell Goodmorning

Assistance Exercise - Bent Over Triceps Extension

Assistance Exercise - Dumbbell Bicep Curl

Assistance Exercise - Cable Crunch on Swiss Ball

Assistance Exercise - Lying Dumbbell Fly

Assistance Exercise - Dumbbell Calf Raise

Flexibility - Hip Flexor Stretch

Flexibility - Pec Stretch

Flexibility - Side Lying Rotations

Flexibility - Single Leg Raise with Medicine Ball

Flexibility - Spidermans

Flexibility - Walking Leg Cradle

Prehabilitation Exercise - Lateral Slides

Prehabilitation Exercise - Medicine Ball Catch on Foam Pad

Prehabilitation Exercise - Monster Walk with Theraband

Prehabilitation Exercise - Plantar/ Dorsi Flexion Ankle Strengthening

Prehabilitation Exercise - YTWL's on Swiss Ball

Prehabilitation Exercise - Swiss Ball Arm Circles

Core Stability - Crunch Twist with Medicine Ball

Core Stability - Lying Leg Raise

Core Stability - Side Bridge

Core Stability - Supermans

Core Stability - Supine Bridge on Swiss Ball

Core Stability - Curl Ups

The order of these exercises is shown within the training plan in figure 1.

1 Rep Max (1RM) has been chosen as the RM testing option.

The RM testing exercises can be seen on screening, monitoring, evaluation and reporting

Figure 1. Showing Training Plan