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JUNIOR STRENGTH &
CONDITIONING PROGRAM
WELCOME TO TRAINING
JUNIOR STRENGTH & CONDITIONING PROGRAM
IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.
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Training
JUNIOR STRENGTH &
CONDITIONING PROGRAM
Exercise
Series
Reps
123
123
mixed
Exercise
Series
Reps
12
3
Machine crunch - Seated Leg Raises - Side Plank
Exercise
Series
Reps
-
5 min
Static Stretching
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
-
Core
Reps
-
Exercise
Series
3
Stability ball Jackknife + crunches Machine + Plank
Reps
10
Exercise
Series
5 min
Static Stretching
Reps
-
Exercise
Series
Reps
-
-
Balance
Exercise
Series
Reps
8
2
Forehand-backhand with elastic on the bosu
Exercise
Series
Reps
-
-
Core
Exercise
Series
Reps
12
3
Bicycles crunch - Leg Raise, Knees Bent - Cable Torso Twist
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