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
- 50 squats
- 50 full-sit ups
- 25 burpees
- in that order-Record Time
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Goblet squats-5 second decend-4×10 (Leg section)
A2: Single arm dumbbell row-neutral stance-4×10 each arm (Back section)
A3: Row-150m -If no rower Sprint 100m
Circuit 2
B1: Dumbbell walking lunges-4×10 each leg (leg section)
B2: Cable/band face pulls-4×12 (back section)
B3: High plank-4×30 seconds (abdominal section)
Circuit3
-400m Run for Time
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