April 9th 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, in circuit for specified rounds before moving on to B1, B2 ect.)
A1. Neutral grip pull downs-3×12
A2. Single arm DB should press-standing-3×12
A3. Rope Triceps Extensions 3×12
–60 second breaks between each round
B1. Single Arm DB bent over row-neutral stance-3×12
B2. Reverse DB Flys-3×12
B3. Straight Bar Triceps Extensions 3×12
–60 second breaks between each round
Conditioning
A1. Run 100m
A2. 10 body weight squats
A3. 10 full situps
–10 minutes straight-record how many rounds you complete
Stretch
-Couch stretch-45 seconds each side
-Forward scorpion-60 seconds
-Elevate hamstring and reach-45 seconds each side