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
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1:
A1: Barbell Bench Press-5×5
A2: Single leg RDL’s 5×5
Circuit 2:
B1: DB chest fly’s-4×8
B2: Single leg glute bridges 4×8 each
Circuit 3:
C1: Push-ups 4×15
C2: Hanging knee raises-4×10
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