Reps & Sets

Original Strength
Every day!!! (morning & night)
On training/match days (also before and after)

Corrective Exercises
If possible at least 5/7 days
I planned it so you only have 1 set per exercise, shouldn't take you more than 30'/day
If it's easy you'll run through it very quickly.
If it's hard, it means this is YOUR exercise, your weak point
The explanation & video's are presented in the previous blog

- Toe Touch Squat 10#
- Dorsiflexion from half kneeling with dowel 10#/leg
- Couch Stretch 2'/leg
- Lunge 10# alternating
- High Step + twist 10#/leg
- Foamrolling the upper back 2'/leg
- Side Lying Windmill 10#/arm
- ASLR progression 10#/leg
- Push Up Progression 10#
- Crawl 50m (if not possible try to break it down in a few sets with some rest between, but finish it)

Remember these exercise aren't there to torture you guys, they're here to make you BETTER
If you wanna get better, you'll need to sacrifice some little time in training the body to be more efficient.