< See all plans
M20 Health and Performance Specialists
Health and Performance
Specialists

Week 1 Session 1

May 23, 2025

Training Day

Monday

Global Squat
Hip Thrust
RDL (DB or BB)
Walking Lunge
Side Plank

Watch here:

https://www.youtube.co.uk/squat

Number of Sets:

3

Number of Reps:

10

% 1 Rep Max/Load:

Light KB/DB

Focus:

Base Strength

Watch here:

https://www.youtube.co.uk/thrust

Number of Sets:

3

Number of Reps:

10

% 1 Rep Max/Load:

BW / 40-50%

Focus:

Glute Activation

Watch here:

https://www.youtube.co.uk/RDL

Number of Sets:

3

Number of Reps:

12

% 1 Rep Max/Load:

40-50%

Focus:

Hamstring Activation

Watch here:

https://www.youtube.co.uk/walking-lunge

Number of Sets:

2

Number of Reps:

16 Steps

% 1 Rep Max/Load:

BW or Light

Focus:

Control & Balance

Watch here:

https://www.youtube.co.uk/side-plank

Number of Sets:

3

Number of Reps:

30secs/side

% 1 Rep Max/Load:

BW

Focus:

Core Stability
Notes:

Please ensure this session is followed by Foam Rolling & Couch Stretch - Focus Mobility recovery

Looking to Take Your Game to the Next Level?
‍

Whether you're preparing for trials, aiming to boost in-season performance, or recovering from injury, M20 Health offers bespoke conditioning and rehabilitation plans tailored to your needs.

As a proud partner of Player First, M20 Health is ready to support members wherever you're located — with expert-led services and cutting-edge performance programs.

‍Get in touch with M20 directly here to start your personalized plan today.

M20 Health and Performance Specialists
Written by
M20 Health and Performance Specialists
© 2025 Player First. All right reserved.