April 10th Training.
Movement Prep
-Daisy Pickers, high knee hugs, quad behind the back pulls, body weight single leg RDL’s, high kicks-10 yards each
Band Activation
-Lateral monster walks, forward monster walks-10 yards each. Single leg internal/external rotations-12 each side
Core Activation
-Front plank-45 seconds, side planks 20 seconds each side
Training (Do grouping of A1, A2, A3 in circuit for specified rounds before moving on to B1, B2 ect.)
A1. Goblet Squats-3×12
A2. Single Arm DB bench press-3×12
A3. Plate overhead sit-ups-3×10
–60 second break between rounds
B1. Stationary goblet forward lunge-3×12 each leg
B2. Incline push-ups-3×12
B3. Full sit-ups-3×12
–60 second break between rounds
Conditioning
-200m sprint on rower (substitute if no rower:30 second running sprint)
-45 second break
-Repeat 5 times