April 19th 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. Barbell bent over row-front grip-3×12
A2. Pallof Press-3×12
A3. Jump Squats-3×12
–60 seconds break between rounds
B1. Cable Face pull-3×12
B2. Cross body wood chopper-low to high-3×12 each way
B3. Sakter Jumps 3×12 each way
Stretching/Foam Rolling
-Foam Rolling-(videos coming soon)
-Single leg glute roll-45 seconds each side
-Quad roll-45 seconds each side
-IT band roll-45 seconds each side
-Lower Back roll-45 seconds
-Double Hamstring roll-60 seconds
–Repeat 2 times