hammer support session - post season

This session can be completed in about 50 mins to 75 mins (dependant on rest periods) if each movement is completed for 1 minute per side/ direction...

Twisting press

Can also be performed with a single plate or two-handled ball

around the body pass

Can also be performed with a single plate, kettlebell or two-handled ball

sweep across and up

Can also be performed with a single plate or two-handled ball, one side at a time

medicine ball burpee

knee raise with twist

Can also be performed with a single plate, kettlebell or two-handled ball

horizontal shift in extension

Can also be performed with a single plate or two-handled ball

squat and press

Hold squat and press for 10 seconds

dumbbell or kettlebell swing

Can also be performed with a single plate, kettlebell or handled ball

prone pass around in hyper-extension

Can be performed with a single plate or medicine ball

squat jump

lunge jump (alternate leg)

Can also be performed with a single plate, kettlebell or ball; hold close to chest

around the world

Can also be performed with a single plate

abducting reverse squat

Can also be performed with a single plate, kettlebell or two-handled ball

russian twist (feet down)

Can also be performed with a kettlebell or medicine ball

walking lunge with twist

Can also be performed with a single plate, kettlebell or two-handled ball

skater

squat to knee-raise with twist

Can also be performed with a single plate, kettlebell or medicine ball

wood chopper

Can also be performed with a single plate, kettlebell or medicine ball

single-leg ball slam

squat then toss and clap

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