December 14th Training
Movement Preparation
-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 Monster Walk-10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-15 reps-2 second hold at top
Core Activation
-Front Plank -45 seconds
-Side planks – 30 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
A1. Barbell Single leg step ups-3 second decends -5×5 each leg (Leg section)
A2. Dumbbell overhead sit ups-4×12 each leg (abdominal section)
-2.5 minutes rest between each
B1. Pull-up-weighted-3 second decend-5×5 (Back section)
B2. Scrap retractions -4×12(back section)
-2.5 minutes rest between each set
C1. Single leg Dumbbell RDL’a-5 second descends-5×5 each (leg section)
C2. High plank-4×45 sec (abdominal section)
-2.5 minutes rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -60 seconds each leg
-Pigeon stretch-60 seconds each side
-Shin roll-60 seconds
-Upper back roll-60 seconds
-Single leg hamstring roll-60 sec each side
-Single calf roll-60 seconds each side
-Repeat 2 times.