Thursday – Remote Coaching

27/03/2025

TRAIN PROGRAM

BUILD

A1) 5′ Foam Rolling 

A2) 20secs on 10secs off ×2

– plank to dd to  toe taps

– adductor rocks

– world’s greatest stretch 

-Bird dogs

-deep squat ext

A3) 2 Rounds (:20 On/:20 Off): 

– Band OH Pulls

– Good mornings 

– Glute bridge 

-Wind mills

B) ×3

6 Bb RDLs- 6RM

12/s  single leg b stance squats

C) ×3

6/s  Half  kneeling Land mine press -6RM

12  upright rows

D) 40sec on 20sec off ×3

Seated bent over flys

Alt Cossack Squats 

Halos

Banded forward monster walks

COMPETE PROGRAM

RUNNING

A1) 5′ Foam Rolling 

A2) 2 Sets: 

5/side Forward + Side Hip Shifts 

5/side Adductor Rocks 

5/side High Plank to Toe Reach Outs 

5/side Bridge Marches 

A3) 2 Sets:

5/side Bird Dogs 

5/side Staggered Deadlifts 

5/side Shoulder Taps 

:30 Bear Crawl Walks 

A4) 2 Sets – (:20 On/:20 Off):

Poggo Jumps 

High Knees 

Lateral Shuttle Runs 

Option 1: 

6K Zone 2 Run at Heart Rate Under 150

Option 2:

8K Zone 2 Run at Hear Rate Under 150

Option 3: 

10K Zone 2 Run at Heart Rate Under 150

Notes: 

Athletes are encouraged to track their running paces/km

Spend at least 10 mins stretching after each session

WOMEN ONLY

Full Body Circuit

40/20 x 3: