December 18th 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 Bench press-4 second decends -5×5 each arm(Chest section)
A2.Band or Cable Face pulls -5×10 (back section)
-2.5 minutes rest between each set
B1. Single Arm dumbbell press-4 second decends -5×5 each arm (Shoukder section)
B2. Dumbbell overhead sit-ups – 5×12 (abdominal section)
-2.5 minutes rest between each set
C1. Dumbbell snatch-5×5 each arm (Multi movement section)
C2. High planks -5×40 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
-Single leg glute roll-60 seconds each side
-Lower back roll-60 seconds
-Single leg hamstring roll-60 sec each side
-Single leg IT band roll-60 seconds each side
-Repeat 2 times.