GU S&C (Off Season)

	A	B	C	D	E
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2		Glasgow Ultimate - S&C (Off season)
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7		Warmup
8		Exercise	Reps
9		Lying T stretch	4 each side
10		Glute bridge	8
11		Dead bug	10
12		Calf raises	8
13		Bird dog	4 each side
14		World's greatest stretch	4 each side
15		Mobility routine	Other mobility/balance exercises
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17		Exercises in each block (A,B,C...) can be performed in a superset with minimal rest between exercises
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19		Key
20		BW = Body weight
21		BB = Barbell
22		DB = Dumbell
23		KB = Kettlebell
24		TB = Trap bar
25		1RM = 1 Rep Maximum
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27		Day 1
28		Exercise	Sets	Reps	Weight
29	A	Upright row	3	5	BB, DB or cable (start light)
30	A	Front plank	3	30s-1min	BW
31	B	One leg squat to bench/chair	3	6-8	BW or DB start light
32		Pull Up	3	4-8	BW or assisted machine
33		Leg curl (or nordic curl)	3	6	50 - 70% 1RM, nordic BW
34	C	Romanian dead lift	3	6	BB 50 - 70% 1RM
35	C	Push up or DB bench press	3	6	BW, DB 50 - 70% 1RM
36	D	Farmer's carry	3	20m	DB 50% BW
37	D	Bicep curl	3	6	DB 50% - 70% 1RM
38	E	Core circuit - Dead bug - Cycle crunch - Scissors - Flutter kicks - Leg raises - Reverse crunch	1	1min per exercise	BW
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41		Day 2
42		Exercise	Sets	Reps	Weight
43	A	Squat jump	5	3	BW, DB or TB 25-50% BW
44	A	Side plank	3	20-30s each side	BW
45	B	Incline DB bench	3	6	DB 50% - 70% 1RM
46	B	Single leg deadlift	3	8	KB or DB 50 - 70% 1RM
47	C	DB row	3	6	DB 50% - 70% 1RM
48	C	Hip thrusts	3	6	BB with pad 50% - 70% 1RM
49	D	YTW shoulder/back lifts	3	8	DB start light
50	D	ATG split squat to floor or box/step	3	6	BW, or DB start light
51	E	DB Complex - Upright Row - DB Snatch (R arm) - Squat to Press - Bent Over Row - DB Snatch (L arm)	3	6 of each exercise	Light DB
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54		Day 3
55		Exercise	Sets	Reps	Weight
56	A	Upright row	3	5	BB, DB or cable (start light)
57	A	Goblet squat hold	3	20 - 25s	KB 25 - 50% BW
58	B	Push press	3	6	BB 50% - 70% 1RM
59	B	Single leg deadlift	3	8	KB or DB 50 - 70% 1RM
60	C	Back squat	3	6	BB 50% - 70% 1RM
61	D	Seated cable row	3	8	50% - 75% BW
62	E	Hip bridge (squeeze/pause at top)	3	20	BW
63		Clock lunges	3	1 clock	BW
64		Calf raises	3	8	BW or DB 25% - 50% BW
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