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
BUY IN
- Weighted Pack March-1 mile 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 bench press-neutral grip 4×10 (Chest section)
A2: Bulgarian Squats-Hanging dumbbells 4×10 each leg (Leg section)
A3: Weight plate overhead sit-ups-4×10 (abdominal section )
Circuit 2
B1: Dumbbell pull overs-4×10 (chest section)
B2: Single leg glute bridges-4×12 each leg (leg section)
B3: Hanging straight leg raises-4×6 (abdominal section)
Stretching/Mobility/Foam Rolling
-Spiderman mobility matrix flow-4 minutes