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
-Fire Hydrands-10 reps-2 second hold at top
Core Activation (abdominal section)
-Side Planks-20 sec each side
-High planks – 45 seconds
BUY IN
- 1 Mile Run-Followed by 50 squats for time
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 clean 4×5 (multi-movement section)
A2: Barbell Front Grip Row 4×10 (multi-movement section)
A3: Kneeling hop mobility-4×5 each leg (mobility)
Circuit 2
B1: Single Arm Dumbbell push press-4×8 each arm (shoulder section)
B2: Neutral grip lat pull downs-4×10 (back section)
B3: Standing T stretch-4×6 (mobility section)
Circuit3
C1: EZ bar wide gripcurls-3×12 (biceps section)
C2: Straight bar triceps extensions-3×12 (triceps section)
Stretching/Mobility/Foam Rolling
-Single posterior delt roll-60 sec each side
-Pigeon stretch-60 seconds each leg
-Hip adductor mobility-10 reps each side
-Childs pose-60 seconds
-Lower back roll-90 seconds