Compare Performance To Day 39
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)
-Side Planks-20 sec each side
-High 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: Dumbbell bench press-5×12 (Multi-movement section)
A2: Pendlay Row-5×3 (Back section)
A3: Side planks 5×20 sec each side (abdominal section)
-60 seconds rest between rounds
Circuit 2
B1: Dumbbell walking lunges-4×16 each leg (leg section)
B2: Incline dumbbell fly’s-5×12 (chest section)
B3: Weighted pull-ups 5×3 (back section)
-60 seconds rest between rounds
Circuit 3
C1: Run 100m with 45 sec break
C2: Repeat 5 times
Stretching/Mobility/Foam Rolling
-Dragon Stretch-60 sec each side
-Single hamstring roll-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single leg Glute roll-60 sec each side
-High frog stretch-60 seconds