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
-Glute Bridges-15 reps-2 second hold at top
Core Activation (abdominal section)
-Front Plank 60 seconds
-Side planks – 30seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
STRENGTH WORK
A1. barbell bench press 5×12 (chest section)
A2. Pull-ups 5×10 (back section)
A3.Hallow Hold-5×30 (abdominal section)
-60sec rest between each set
B1. Goblet lateral lunges 5×5 each leg (leg section)
B2. Hammer curls-5×12 (Biceps section)
B3. Hanging knee raises-5×10 (abdominal section)
-60 sec rest between each set
CONDITIONING-Do these 3 exercises as 1 round
-Row 5000 meters for time (if you don’t have rower elliptical or run for same distance for time)
STRETCH -(stretching/mobility sec & foam rolling sec)
-Couch stretch -60 seconds each leg
-High frog mobility-20 reps
-Hip adductor mobility-15 reps each side
-Lower back roll-60 seconds
-IT band roll-60 seconds each side
-Single leg glute roll-60 seconds each side