Cross > Strength

Strength and conditioning session with Jade Nimmo, Commonwealth athlete (heptathlon and now hurdles). I'll try and list them, though she's going to send to me.

weights
kettle bell squat and swing to ceiling - drive with hips
single arm dumbbell squat and clean
bar squat down to seat and return - up to 40kg all these
dead lift (remember to squat and lean with hips high)
straight leg dead lift - hips high

bodyweight
squat x 5 with band, then walk 3 steps side and return
single leg squat - other leg slide out to 2, 4
single leg squat - other leg slide across to 8 and 10
lunge (not walking)

drills
left leg up, step right, left, right up. Repeat.
jump forward onto two feet and hold
jump forward onto one foot and hold
step off box onto two feet and hold - light
step off box onto two feet and jump

machine (specific knee rehab)
leg extension - steady up, hold and slow return
single leg extension - steady up, hold and slow return

Will add more if I remember them. She's sending them to me though, I hope! G