Warm-up

• do movement for 10-20 reps, static stretches for 2x35sec.
• for cooldown do all static stretches.
• warm-up: arm rotations, elbow rotations, wrist rotations, kneeling thorastic rotations, thorastic extension, cat-cow, prone pinwheel
• mobility: glute activation, lunge with linear knee extension and flexion, shin box hip thrust
• dynamic stretches: childs pose with internal knee rotation
• additional on pull & push day:
  • dynamic stretches: supine linear arm slides, lock 3, rotator cuff activation with weight/band + band to sides (W), scapular stabilizer activation horizontal + vertical.
  • static stretches: shoulders, wrists
• additional on leg day:
  • mobility: 1-straight-leg deadlift
  • static stretches: pigeon pose, childs pose, hamstring wall-stretch, quadriceps wall-stretch

Pull & Push

• core:
  • circuit: front-plank, side-planks 3x35s.
• power (skip on week 2):
  • KB snatch. 12kg
  • Medicine ball front-twist throw. 4kg

• strength:

  No	Exercise	Week 1	Week 2	Week 3
  1	pullup	-21kg	4 neutral-grip with no weight	-41kg
  2	suspension inverted row	trx belt half length	trx belt full length	trx belt no length
  3	cable 1-arm horizontal pull	15kg	20kg	10kg
  4	pushup	3rd hole in rack	6 dips	20 pushups from knees
  5	strict KB clean to press	12kg	20kg	12kg

Legs

• core:
  • 7.16 Standing chop. 12kg
  • 7.17 Standing lift. 12kg
• power (skip on week 2):
  • KB swings with elbows close to side. 3x20. 20kg
  • box jumps.

• strength:

  No	Exercise	Week 1	Week 2	Week 3
  1	single-leg hip thrust	20kg	30kg
  2	single-leg squat on a plyo box	-	-
  3	goblet squat	27kg	32kg
  4	1 legged deadlift	12kg	12kg because unstable
  5	1 legged medicine ball bridge	-	-

General info

• 3-week cycle from March 11-29:
  • week 1: 3x10
  • week 2: 3x5
  • week 3: 10 5 20