Movement Preparation-warm up-movement preparation sectionals
-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-10 reps-2 second hold at top
Core Activation (abdominal section)
-High Side Planks-20 sec each side
-Front planks – 45 seconds
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Barbell hang snatch-5×5 (multi-movement section_
A2: Strict pull-ups-5×5 (back section)
A3: Diamond Sit-ups-5×15 (abdominal section)
Circuit 2
B1: Single leg RDL’s single dumbbell-5×8 each leg (leg section)
B2: Single arm dumbbell rows-neutral stance-5×12 each arm (back section)
B3: Hallow holds-5×20 seconds (abdominal section)
Circuit3
-Bike 3 miles for time
Stretching/Mobility/Foam Rolling
-Single leg quad roll-60 sec each side
-Single glute roll-60 seconds each leg
-Sigle IT band roll-60 sec each side
-Single calf roll-60 sec each side
-Lower back roll -60 seconds