1
Waiver and Release of
Liability
(READ CAREFULLY BEFORE PERFORMING ANY
EXERCISES IN THIS MANUAL)
I understand and acknowledge that there are risks involved in
participating in any exercise program and / or any exercises
contained within this manual in consideration for being allowed to
utilize the information in this manual, I agree that I will assume the
risk and full responsibility for determining the need for medical
clearance from my physician and obtaining such clearance, the
safety and/or efficacy of any exercise program recommended to
me, and any and all injuries, losses, or damages, which might occur
to me and / or to my family while utilizing the information in
This manual to the maximum extent allowed by law I agree to
waive and release any and all claims, suits, or related causes of
action against the Cricket Strength team, Steffan Jones or Ross
Dewar for injury, loss, death, costs or other damages to me, my
heirs or assigns, while utilizing all the information or partaking in
the exercises contained within this manual. I further agree to
release, indemnify and hold the Cricket Strength team, Steffan
Jones or Ross Dewar from any liability whatsoever for future claims
presented by my children for any injuries, losses or damages.
2
Disclaimer
You must get your physician’s approval before beginning this
exercise program. These recommendations are not medical
guidelines but are for educational purposes only. You must consult
your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and older
only.
The information in this manual is meant to supplement, not
replace, proper exercise training. All forms of exercise pose some
inherent risks. The editors and publishers advise readers to take full
responsibility for their safety and know their limits. Before
practicing the exercises in this manual, be sure that your equipment
is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness.
The exercises and dietary programs in this program are not
intended as a substitute for any exercise routine or treatment or
dietary regimen that may have been prescribed by your
physician. See your physician before starting any exercise or
nutrition program.
If you are taking any medications, you must talk to your physician
before starting any exercise program. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising,
stop the movement and consult a physician. Don’t perform any
exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning
specialist.
Always ask for instruction and assistance when lifting. You must
have a complete physical examination if you are sedentary, if you
have high cholesterol or high blood pressure.
3
PREFACE
Welcome to the OCD Program
I am truly excited for you guys to start our new program,
and hear about the massive benefits that you will gain from
integrating it into your overall training regime, or even if
you do not have access to a gym just completing sections of
this program that will suit you
We have tried to lay it out and explain it in a way that you
will all understand, not try and blind you with science and
delving deeply into everything, but giving you access to the
way in which we work with our professional player to try
and bulletproof their bodies from injury as best we can
Of course we can not always do this, but we have a duty to
do our very best to keep learning and delivering the best
possible program and exercises we can, to complement the
cricket side, and allow yourself to move, feel and play better,
recover quicker and be ready for the next game
With over 70 exercises logged and linked this is a very
comprehensive program that everybody, batter, bowling,
pinner or wicket keeper, can get some massive benefits from
So lets get started..
4
Who is this program for?
As we just said above, pretty much everybody
It doesn’t matter what your role is in the team getting the body
back to neutral and training from there will lessen the chance
of injury and dysfunction, and help increase your bodies ability
to carry out the cricket skills far more effectively
One of the professional players who has done the program,
look at the change in his spine
5
Getting started
We have layed out the exercise and links in separate sections in
the following pages and then we have put together different
programs that you can follow, pre game, post game, medicine
ball activation, recovery, mobility and stability
By going through body part by body part and giving you guys
explanations as to why we do the exercise and what sort of
symptoms it can help we are giving you the power to mold your
own routines, as lets face it, every one of you guys is different,
and the more individualised the program the better for you
For instance you might have low back pain but we don’t want
you to jump straight into the low back section (because there
isn’t one for deliberate reasons!). Low back pain is often a
manifestation of a problem somewhere else in the chain, so we
always have to think around the problem
We have integrated the joint by joint approach to the kinetic
chain popularized by Mike Boyle which state every joint has the
opposite job to the ones directly above and below
SHOULDER – MOBILITY
SCAPULA - STABILITY
UPPER BACK – MOBILITY
LOWER BACK – STABILITY
HIPS – MOBILITY
KNEE – STABILITY
ANKLE – MOBILITY
6
So you see we do not want to be jumping straight into the sight
of pain, we need to look above and below, see where the
dysfunction is and not just treat the afflicted area
This really is the biggest point we want to get across, for you to
think differently about injuries and dysfunction and the other
ways to go about correcting these
Even the way in which you breath we have tried to address, as
this could be something so small that you would not normally
think of but could be exacerbating an existing problem. We
wrote an article about it here
[Link]
Before we jump into the program have a watch of this video, it
describes what we are talking about with breathing and trying
to find out our neutral and a talk through some of the exercises
that will again be covered later
So watch this now before moving on, it describes how you can
get to neutral which is crucial in this program
INTRO VIDEO
7
THE SCAPULA
We are not starting with the shoulder, in fact there is no
specific shoulder exercises in this program
Why?
Because most of the time the shoulder is not the issue, its all
about how your scapula is working (stability) and the
amount of movement you have in your upper back (thoracic
mobility)
If these two are working well then the chances are that your
shoulder will be fine, and you can add some strengthening
around the area, particularly in the posterior (rear) of the
shoulder
The scapula are the bones at the back of the shoulder which
you can see moving and winging during shoulder movement
What we are essentially looking for from the scapula is
upward rotation and a slight posterior tilt when moving
8
EXERCISES
SCAP WALL SLIDES
[Link]
4 POINT KNEEL S/A SCAP FLEX
[Link]
PRESS UP SCAP (WITH HOLD)
[Link]
BIRD DOG
[Link]
All exercises have to be completed with control and
patience; they are not to be rushed
At any time if you feel you have come out of a neutral
alignment then stop, re set yourself, then carry on. If this
means after every rep you have to do it then that is fine, it
will lessen the more you progress
Before doing any sort of weighted press above your head, or
any type of rotator cuff movement, make sure you can
complete all these exercises with great form
9
THORACIC SPINE
For me this is so massively crucial, especially for fast
bowlers
We talked previously about the joint by joint approach to the
body, and the need for the thoracic spine to have great
mobility.
We can split this into both rotational mobility and extension.
What happens when we cannot access this mobility is we try
to get it from above, or more commonly, we get it from
below
Now this causes us problems if the lower back (lumbar)
suddenly tries to find rotation and extension to excess. With
the stresses that already go through the lumbar during
bowling we do not want to put any more pressure on it
whatsoever, and this is what happens when the thoracic is
not working correctly
Our modern lifestyle also impacts on the thoracic’s ability to
keep its mobility. Constant sitting at desk and hunched over
staring into your mobile phone is putting the shoulders into
internal rotation and rounding the thoracic in a way in
which will cause it to move with dysfunction
So after completing these exercises don’t jump straight back
on the phone or laptop! Think of your posture always
10
EXERCISES
EXTENSION
FOAM ROLLER EXT BELLY BREATHING
[Link]
DOWL THORACIC EXTENSION
[Link]
ROTATION
4 POINT KNEEL S/A THORACIC ROTATION
[Link]
SIDE LYING SINGLE ARM THORACIC ABDUCTION
[Link]
STANDING BAND ROTATIONS THORACIC ONLY
[Link]
BRIDGE TO THORACIC ROTATION
[Link]
DEEP FLEXION SQUAT ROTATIONS
[Link]
PRISONER ROTATIONS
[Link]
THORACIC ROTATION AND GLUTE STRETCH
[Link]
It is crucial that the movement come from the ribs up, if you
feel the hips and lower back moving then take the range
back to where that movement does not occur, and then keep
working on increasing the range
11
THE TRUNK
What is commonly described as the ‘core’ or low back I like
to give the name of the trunk
This basically covers the whole region, front, side and back,
all of which need working in a three dimension approach.
Remember the body moves, and plays in more than one
dimension, it goes through rotations, flexion, extension, side
flexion and pretty much all movements, and so we must
tackle all movements in an integrated approach
There are certain ways we need to go in terms of
strengthening the area, and helping to keep it as stable as
possible to allow the mobility above it through the thoracic
and below through the hips
Firstly we do not do sit ups. We do not want to be rounding
the thoracic as happens when doing sit ups and crunches. SO
for the abs we work from the bottom up (read here for more
[Link]
And of course we do not want to rotating and extending
around the lower back, we want to help the body keep the
stability and strength through the area, and so anti rotation
and anti extension movements are key
Again its about having that understanding of what the body
need to help it work best
12
EXERCISES
FLEXION (BOTTOM UP)
REVERSE CRUNCH
[Link]
HANGING LEG RAISE
[Link]
ANTI ROTATION
KNEELING PALLOF BAND HOLD
[Link]
SINGLE LEG BAND HOLD 3X10 SEC EACH LEG EACH SIDE
[Link]
KNEELING PALLOF PARTNER PERTURBATIONS
[Link]
ANTI EXTENSION
LEG LOWERS WITH MEDIBALL (NEUTRAL)
[Link]
FOAM ROLLER BODY SAW
[Link]
DEAD BUGS WITH MEDIBALL
[Link]
13
MOVEMENT INTEGRATED STABILITY
STIR THE POT
[Link]
SUITCASE CARRY
[Link]
WAITER CARRY
[Link]
WEIGHTED TRUNK SQUAT
[Link]
TRUNK ACTIVATED PSOAS LOWERS
[Link]
ROLL OUT TO PIKE
[Link]
These exercises are slightly more advanced and used to
great effect in combination with medicine ball drills
Later on you will find the exact medicine ball and stability
program our professionals’ use during the SPP phase of
winter training
14
HIPS
Another crucial region to be working well and moving
correctly
The hips are literally the gateway to power for the fast
bowler, and the batsmen, and indeed fielders.
The hips when used well (with the pre turn) can transfer all
the power and strength from ground contact into the trunk,
arm and hands
If there is a dysfunction within the hips then a lot of this
power can get lost and then end results a loss off output at
the crucial end, i.e. in pace of bowling or bat speed hitting
the ball
Again we need to be working in 3D, assessing what we need,
as there are many structures through the hips, around the
hip joint directly that need to be moving well, but also it’s a
junction where so many muscle insert and cross that we
need to make sure they are strong enough
This is the basic hip mobility routine which gets preached to
the players time after time, before, during and after games
Complete 2 lots of 10 of each movement each side, keep the
spine nice and long throughout the movements
Watch here now
[Link]
We can add to this the rest of the exercise we use to great
effect around the hip
15
EXERCISES
GROIN WALKS
[Link]
FLEXED HIP ROLL
[Link]
DEEP SQUAT DIAGPRAM BREATHING (SETS OF 10
BREATHS INTO THE QUADS)
[Link]
SQUAT DROPS
[Link]
BANDED SKATER SQUATS
[Link]
KOSSACK BAND PALLOF
[Link]
KOSSACK BAND RAISES
[Link]
BANDED SKATER SQUATS
[Link]
16
GLUTES
The power house of the body, the glutes (your backside) are
crucial to be strong in order to help the rest of the hips and
trunk to be working properly
Janda’s cross syndrome tells us that weak glutes lead to tight
hip flexors, something a lot of players struggle with
And then they do a lot of hip flexor stretching but fail to
relieve their symptoms and still struggle with the tightness.
This can be due to the glutes being weak and the hip flexors
working over time to make up for this, leading to the
tightness and stiffness
So we really need to strengthen the glutes, and again in
different planes of motion
Some believe that with squats and deadlift you can do all the
work you need for the glutes, but it has been shown that
they do not get as much activation and work as focused glute
work can do
So again we need to be getting a bit of everything into the
glutes, in 3D
17
EXERCISES
SIDE LYING ABDUCTION FROM GLUTE
[Link]
SINGLE LEG BRIDGE 2 SEC HOLD
[Link]
BRIDGE TO THORACIC ROTATION
[Link]
BANDED SIDE LYING CLAMS (CAN ALSO BE PERFORMED
STANDING)
[Link]
HIP INTERNAL ROTATION
[Link]
18
ANKLES
The starting place of the whole chain
Ankle mobility is absolutely key, but we seem determined to
totally destroy it
How are we doing this?
By training in shoes, not paying attention to our foot type,
and training with ankle braces
It is unreal the amount of ankle braces you see young, and
old, players wearing in games and training
Most people think they are protecting the ankle, but in a lot
of cases they are doing the exact opposite. Unless the injury
is acute and needs extra care, just keeping a brace on will
lessen the mobility with the ankle. And having already read
this program up to this point you will know that that leads to
the body looking for the mobility above, in this case the knee
Now we definitely do not want excess mobility at the knee
when it demands stability
So we need to work on ankles, and feet in general
Doing bare foot training is a great way to reinforce the ankle
mobility work, and help all the stabalising muscles of the
foot and ankle work to keep the joint integrity
19
EXERCISES
3 POINT CONTACT ANKLE LATERAL TRANSLATIONS
[Link]
3 POINT CONTACT ANKLE DORSI FLEXIONS
[Link]
PRESS UP POSITION SINGLE LEG KNEE FLEX EXT
[Link]
PHYSIO PAD SINGLE LEG BALANCE
[Link]
20
HOW TO USE THE EXERCISES
There are a number of ways you can use this program and
adapt it to you
You can use the different programs that we have put
together below
The pre game routine, including medicine ball activations,
are the same as the professional players we work with
complete
Similarly the post game recovery work will help all of you
What you need to do is identify the parts of the body that
you really need to work to help get your posture back to
neutral
The next section of exercises help with the process of finding
and keeping neutral, integrate the diaphragm breathing into
this as well so we really ingrain everything together
A good starting point then maybe taking 2 exercises from
each section and starting there
If you can already tell it’s the thoracic region that you are
really struggling with then maybe go for 4 or 5 exercises
from the thoracic
There will be a batters and bowlers pre game plan based on
the usual dysfunction they both face
21
FINDING NEUTRAL EXERCISES
4 POINT KNEEL PELVIC TILTS
[Link]
4 POINT KNEEL BRACE TO BELLY BREATHS
[Link]
STANDING PELVIC TILTS
[Link]
STANDING NEUTRAL BRACE TO BELLY BREATHS
[Link]
STANDING NEUTRAL ARM EXT WITH DOWL
[Link]
Do not rush or over look the importance of getting and
keeping neutral, make sure you get these movements, and
the breathing, set and second nature so at anytime you can
find neutral
22
FOAM ROLLER AND SOFT TISSUE TRIGGER WORK
A lot of us do not have access to physiotherapists and
masseuses and so we have to work around this and find
things which work
The foam roller and single/double tennis balls do exactly
that
These are the exercises are guys integrate in their prehab,
before training and games and after
EXERCISES
TENNIS BALL IN TRAP, ARM FLEXION EXT
(THUMB TO FLOOR)
[Link]
TENNIS BALL IN PEC ARM ROTATIONS
[Link]
DOUBLE TENNIS BALL THROUGH THORACIC
ARM EXT, PRESSING, PULLING
[Link]
[Link]
[Link]
FOAM ROLL UNDER ARMPIT
[Link]
TENNIS BALL IN GLUTE MED WHILST STRETCH
[Link]
FOAM ROLL ITB, QUAD, CALF, HIP FLEXOR
[Link]
23
MEDICINE BALL POWER
These are a mainstay of our work with bowlers, and indeed
batsmen, in the run up to the season and during the season
Its where we take the power and strength we have
(hopefully) gained from the off season and make it useable
and specific
These are the throws we use
UNDERAM HIP THROWS
[Link]
WALL SLAMS
[Link]
THORACIC SLAMS
[Link]
SLAMS
[Link]
LATERAL JUMP TO OVERHEAD THROW
[Link]
24
KNEELING JUMP TO THROW
[Link]
KNEELING JUMP TO BLOCK AND PUSH
[Link]
DOUBLE HOP TO SHOT
[Link]
FIGURE 8 TO SHOT
[Link]
GRANNY
[Link]
25
PROGRAMS
So we have gone through the body, given you
exercises for each segment, added finding neutral,
soft tissue work, and
medicine ball work
But how do you put it
all together?
Well we have done that
for you as well
In the following pages
we have put together
some programs based
on the ones that we
use with our players
Feel free to either use
them or adapt to your
needs by swapping in and out different exercises
from sections that you might need to work on for
your needs
Remember it’s all about getting the best for you
26
PROGRAM 1
UPPER BODY EMPAHSIS (PRE GAME/TRAINING)
EXERCISE SETS REPS TIME
SCAP WALL SLIDES 2 8
[Link]
4 POINT KNEEL S/A SCAP FLEX 2 8
[Link]
FOAM ROLLER EXT BELLY BREATHING 2 10 big
[Link] breaths
4 POINT KNEEL S/A THORACIC ROTATION 2 8
[Link]
DEEP FLEXION SQUAT ROTATIONS 2 8
[Link]
PRISONER ROTATIONS 2 8
[Link]
DOWL THORACIC EXTENSION 2 8
[Link]
4 POINT KNEEL BRACE TO BELLY BREATHS 3 10
[Link] SECS
STANDING NEUTRAL ARM EXT WITH DOWL 3 8
[Link]
TENNIS BALL IN TRAP 3 2
ARM FLEXION EXT MINS
(THUMB TO FLOOR)
[Link]
TENNIS BALL IN PEC ARM ROTATIONS 3 1
[Link] MINS
27
LOWER BODY EMPHASIS
(PRE GAME/TRAINING)
EXERCISE SETS REPS TIME
TENNIS BALL IN GLUTE MED WHILST STRETCH 2 1
[Link] MIN
BANDED SIDE LYING CLAMS 2 10
[Link]
HIP INTERNAL ROTATION 2 8
[Link]
SIDE LYING ABDUCTION FROM GLUTE 2 10
[Link]
SINGLE LEG BRIDGE 2 SEC HOLD 2 6
[Link]
3 POINT CONTACT ANKLE LATERAL TRANSLATIONS 2 10
[Link]
3 POINT CONTACT ANKLE DORSI FLEXIONS 2 10
[Link]
PRESS UP POSITION SINGLE LEG KNEE FLEX EXT 2 8
[Link]
STANDING NEUTRAL BRACE TO BELLY BREATHS 2 8
[Link]
DEEP SQUAT DIAGPRAM BREATHING 2 10
[Link] BREATHS
SQUAT DROPS 2 10
[Link]
28
LOWER BACK PAIN PROGRAM
EXERCISE SETS REPS TIME
4 POINT KNEEL BRACE TO BELLY BREATHS 2 10 SECS
[Link]
FOAM ROLLER EXT BELLY BREATHING 2 10
[Link] breaths
4 POINT KNEEL S/A THORACIC ROTATION 2 8
[Link]
SIDE LYING SINGLE ARM THORACIC ABDUCTION 2 8
[Link]
STANDING BAND ROTATIONS THORACIC ONLY 2 8
[Link]
BRIDGE TO THORACIC ROTATION 2 8
[Link]
BANDED SIDE LYING CLAMS 2 10
[Link]
SIDE LYING ABDUCTION FROM GLUTE 2 10
[Link]
KNEELING PALLOF BAND HOLD 2 20
[Link] SEC
EAC
H
SIDE
DEAD BUGS WITH MEDIBALL 3X8 EACH SIDE 2 8
[Link]
LOW BACK MOBILITY 2 10 of
[Link] each
29
SHOULDER PAIN PROGRAM
EXERCISE SETS REPS TIME
SCAP WALL SLIDES 2 8
[Link]
4 POINT KNEEL S/A SCAP FLEX 2 8
[Link]
PRESS UP SCAP HOLD 2 10 SECS
[Link]
BIRD DOG 2 8
[Link]
4 POINT KNEEL BRACE TO BELLY BREATHS 2 10 SECS
[Link]
FOAM ROLLER EXT BELLY BREATHING 2 10
[Link] breaths
4 POINT KNEEL S/A THORACIC ROTATION 2 8
[Link]
SIDE LYING SINGLE ARM THORACIC ABDUCTION 2 8
[Link]
STANDING BAND ROTATIONS THORACIC ONLY 2 8
[Link]
BAND PULL APARTS 2 8
[Link]
by=cricketstrength
TENNIS BALL IN TRAP 2 2
ARM FLEXION EXT MIN
(THUMB TO FLOOR) S
[Link]
TENNIS BALL IN PEC ARM ROTATIONS 2 1
[Link] MIN
S
30
TRUNK STRENGTHENING PROGRAM
EXERCISE SETS REPS TIME
KNEELING PALLOF BAND HOLD 2 20
[Link] SEC
EACH
SIDE
KNEELING PALLOF PARTNER PERTURBATIONS 2 20
[Link] SEC
EACH
SIDE
LEG LOWERS WITH MEDIBALL (NEUTRAL) 2 10
[Link]
REVERSE CRUNCH 2 8
[Link]
FOAM ROLLER BODY SAW 2 8
[Link]
by=cricketstrength
DEAD BUGS WITH MEDIBALL 3X8 EACH SIDE 2 8
[Link]
SINGLE LEG BAND HOLD 3X10 SEC EACH LEG EACH 2 10
SIDE SEC
[Link] EACH
LEG
OFFSET MEDIBALL PRESS UPS 2 6 EACH
[Link] SIDE
STIR THE POT 2 8
[Link]
SUITCASE CARRY 2 20 M
[Link]
WAITER CARRY 2 20M
[Link]
ROLL OUT TO PIKE 2 8
[Link]
31
MEDICINE BALL, MOBILITY AND STABILITY SESSION
(PRE SEASON)
EXERCISE SETS REPS TIME
A1 SLAMS 2 6
[Link]
A2 WEIGHTED TRUNK SQUAT 2 10 REST
[Link] 60
SEC
B1 DOUBLE HOP TO SHOT 2 4 EACH
[Link] SIDE
B2 SUITCASE CARRY 2 20M REST
[Link] WALKS 60
SEC
C1 WALL SLAMS 2 8
[Link]
C2 WALL KNEE HIP DRIVE 2 10 SEC REST
[Link] HOLD 60
SEC
D1 FIGURE 8 TO SHOT 2 4 EACH
[Link] SIDE
D2 GROIN WALKS 2 8 REST
[Link] 60
SEC
E1 LATERAL JUMP TO OVERHEAD THROW 2 4 EACH
[Link] SIDE
E2 WAITER CARRY 2 20 M REST
[Link] WALK 60
SEC
F1 KNEELING JUMP TO BLOCK AND PUSH 2 6
[Link]
F2 THORACIC ROTATION AND GLUTE STRETCH 2 8 REST
[Link] 60
SEC
COMPLETE ONE SET OF THE FIRST EXERCISE, REST 20 SECS THEN
COMPLETE ONE SET OF THE SECOND EXERCISE.
SO 1 SET OF A1, THEN A SET OF A2, REST AND REPEAT BEFORE
MOVING ON TO B1 AND B2
32
AFTER GAME RECOVERY
EXERCISE SETS REPS TIME
TENNIS BALL IN TRAP 3 2
ARM FLEXION EXT MIN
(THUMB TO FLOOR) S
[Link]
TENNIS BALL IN PEC ARM ROTATIONS 3 1
[Link] MIN
S
DOUBLE TENNIS BALL THROUGH THORACIC 3 AT 10
ARM EXT, PRESSING, PULLING EAC
[Link] H
VER
[Link] TEB
RE
[Link]
FOAM ROLL UNDER ARMPIT 2 10
[Link]
TENNIS BALL IN GLUTE MED WHILST STRETCH 2 1
[Link] MIN
FOAM ROLL ITB, QUAD, CALF, HIP FLEXOR 2 10 ON
[Link] EACH
BODY
PART
LOW BACK MOBILITY 2 10 ON
[Link] EACH
BODY
PART
FOAM ROLLER EXT BELLY BREATHING 2 10 big
[Link] breaths
4 POINT KNEEL S/A THORACIC ROTATION 2 8
[Link]
DEEP FLEXION SQUAT ROTATIONS 2 8
[Link]
PRESS UP POSITION SINGLE LEG KNEE FLEX EXT 2 8
[Link]
33
QUICK PRE GAME MEDIBALL ROUTINE
EXERCISE SETS REPS TIME
SLAMS 1 6
[Link]
4 POINT KNEEL S/A THORACIC ROTATION 1 6
[Link]
THORACIC SLAMS 1 3 EACH
[Link] SIDE
DEEP FLEXION SQUAT ROTATIONS 1 8
[Link]
GRANNY 1 4
[Link]
GROIN WALKS 1 8
[Link]
DOUBLE HOP TO SHOT 1 4
[Link]
LATERAL JUMP TO OVERHEAD THROW 1 4
[Link]
USE THIS ROUTINE IN THE WARM UP PRE GAME
IF PUSHED FOR TIME BETWEEM INNINGS CUT OUT THE MOBILITY
AND JUST HIT 1 SET OF EACH MEDIBALL DRILL
34
BONUS STRENGTH MAINTENANCE PROGRAMS
LOWER
EXERCISE SETS REPS TIME
A) WEIGHTED TRUNK SQUAT 3 10 60 SEC
[Link] REST
B1) BULGARIAN EQI 2 30 SECS
[Link] EACH
by=cricketstrength ]LEG
C) BULGARIAN SPLIT SQUAT 3 8
[Link]
VfgypCuM&feature=[Link]
D) SINGLE LEF T’S 3 8
[Link]
UPPER
EXERCISE SETS REPS TIME
A) REVERSE PULL 3 8
[Link]
by=cricketstrength
B) OFFSET MEDIBALL PUSH UP 3 4 EACH
[Link] SIDE
C) OVERHEAD PULL 3 12
[Link]
D) MEDIPALL PRESS SUPERSET CLAP PRESS UP 3 6
[Link] PRESS
by=cricketstrength 3
CLAPS
35