PSP/OP Training - Week 4 / Lift 1

Circuit #1​

• ​Wall Sits with Kicks - 4 x 10 each
• Squat Jump to Broad Jump - 4 x 5
• Single Arm Farmer's Carry - 4 x 50 yards each

Circuit #2​

• Pushups - 4 x Max
  • ​​(as many as you can do in a row)
• Scap Squeezes - 4 x 10 (3 second hold)
• Step Ups with Knee Drive - 4 x 10 each
• Single Leg RDL with Reach

Circuit #3

• Negative Leg Lift Series
  • Eccentric Leg Lifts - x 10 (5 seconds)
  • Leg Lifts - x 10
  • 6 Inch Holds - 0:10