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
