Workout for a Secondrow?

[ConnorDobbin]

Hi, ive im in the first year of youth for my local club and i want to get bigger and stronger. Does anyone know any workouts i can do for secondrow?

Thanks.

 

[eot345]

Hi, ive im in the first year of youth for my local club and i want to get bigger and stronger. Does anyone know any workouts i can do for secondrow?

Thanks.

if your 14 or older i recogmend squats and dealift aswell as overhead press.

DL= 2*6
SQ=3*8
OP=3*10