At-Home Strength: Weeks 9-12 Sessions 1 & 3

Advanced athletes can add more challenging variations and/or exert more effort in each rep/set. Strength exercises are our best recommendation to prevent injury, reduce pain, and, most importantly, for overall improved athletic performance. 

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  • Single-Leg Hip-Thrust: 3 sets of 10 reps
  • Body-weight Push-ups: 3 sets of AMAP*
  • Goblet Deep Squat: 3 sets of 20 reps
  • Body-weight Chip-up: 3 sets of 7-10 reps
Modifications can include negative chin-ups or just holding the position of the neck above the bar for AMAP.
  • Dumbbell Romanian Deadlift: 3 sets of 10 reps
  • Banded Seated Hip Abduction: 3 sets of 20-30 reps
  • Body-weight Side Plank: 3 sets of 1-minute

*As Much As Possible