Movement Preparation-warm up-movement preparation section
-Daisy Pickers, Inch worms high knee hugs, quad behind the back pulls, body weight single leg RDL’s, high kicks.
-10 yards each
Band Activation-(movement prep section)
-Lateral band Monster Walk-10 yards each way
-Forward band March -10 yards
-Reverse band Monster Walk-10 yards
-Single Leg Glute Bridges-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank Dips-12 each side
-High plank push throughs – 10 reps
Endurance Day
-30 minute weighted pack hike-Incline if all possible-45lbs
-30 minute trail run if all possible-cover as much distance as possible
Stretching/Mobility/Foam Rolling
-Single glute roll-60 seconds each side
-Single Quad roll-60 sec each side
-Single IT band roll-60 sec each side
-Dragon stretch-60 sec each side
-Couch Stretch hold-60 sec each side