Day 4 RHS Champions Camp – S&C

Warm-up
3x

200m easy jog
10 Bend + Bow
10 Side to side leg swings
10 Back to front leg swings
5 Walkers
10 Alt lunges
20 Calf Raises

S&T
Bulgarian split squats
4 Sets
12 reps per leg
1st set = Bodyweight (assist using squat rack if needed)
2nd set = 10kg DB (hold in off hand or rest on shoulder if you are assisting using squat rack)
3rd set = 15kg DB (hold in off hand or rest on shoulder if you are assisting using squat rack)
4th set = 20kg DB (hold in off hand or rest on shoulder if you are assisting using squat rack)
*Full range of motion, full stretch at the bottom (90 degree knee bend) + full lockout at the top
*Angle torso slightly forward
*If reps cannot be performed at prescribed weight without breaking form reduce or stay at the same weight across sets

Workout

Movement 1:
Every 2 minutes (7 rounds)
4x7m shuttles (there + back = 1)
10 Goblet Alternating lunges (10kg medball)