#WOTW: Sam Warburton Series

1a. RFE lunge plyo – 3x6 each side
1b. Hip MB throw – 3x3 each side

2. Block clean – 4x3

3a. Back squats – 3x5 @ 80%
3b. SL hip extension – 3x10 each side

4a. Incline bench press – 4x6
4b. Seated cable row – 4x8

5a. Lateral flys – 3x12
5b. Cable pallof press – 3x6–8 with a 3s pause in front

This session compliments the other sessions in the programme, providing a second stimulus for strength and hypertrophy in key muscle groups and exercises.

Coaching notes:

✅ Be springy on the lunge plyos. Not looking for max height here, but we are focussing on developing faster ground contacts. Absorb and explode. Higher rep ranges to build endurance.

✅ Pick a light MB for the hip throws and focussing on throwing as fast as possible. Heavier isn’t better here. I am using a 6kg ball for reference and focusing on intent.

✅ Set the block height so that the bar sits to around knee height. This will put less pressure though the lower back and help you to work on a powerful concentric contraction.

✅ Second back squat stimulus of the week here. Working slightly in reserve but still allowing some good loading. If you want to maintain something, do it once per week. If you want to develop it, do it twice per week💪

✅ Make the cable pallof heavy. It should feel really challenging with the pause out front and you should be fighting to stay square. This is great for developing anti rotational strength.