@chris_povey_: Lads are flying this off-season. Here's a look at Josh and Nick's Friday morning lower body session, starting with sprints. @Jd @whispernickydaicos This is one of 2 high CNS sessions they've been consistently hitting. Always an absolute pleasure getting to push the intensity with these 2. WARM UP • Lock Clam • Seated Banded Abductions • Banded Box Squat (Touch & Go) • Double Banded Hip Thrust • Spanish Squat ISO (Modified) • Extensive Pogos (moving forward) • Bilateral Drops • Unilateral Drop • Bilateral Drop to Jump • Banded Decel Prep SPRINT PREP • A Switch • A Switch w/ Bounce • 45° Bounds • Straight Leg Shuffle-Bound-Run • 3 Step Kneeling Start • Falling Start Sprint MAIN ACCELERATION WORK Resisted Sprints: • 3 x 10m (20kg on sled) • 3 x 20m (10kg on sled) • 3 x 20m (no resistance) STRENGTH + POWER • Safety Bar Box Squat • Seated Bodyweight Jump • Safety Bar Squat (Heels Elevated) • Low Weighted Cossack Squat • Horizontal Back Extension w/ Bands + ISO Hold @Caity - REAL POWER COACHING

REAL POWER COACHING

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Region: AU

Friday 13 November 2026 08:30:23 GMT