December 31st 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 -30 seconds
-Side planks – 15 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
A1. Box Squats -3×10 (Leg section)
A2. Alternating Dumbbell bench press-3×10 (chest section)
-60 sec rest between each set
B1. Dumbbell Step Ups-3×10 each leg (leg section)
B2. Incline Barbell bench press-3×10 (chest section)
-60 sec rest between each set
C1. Hanging leg raises-bent knee -3×10 (abdominal section)
C2. EZ bar bicep curls-neutral grip-3×10 (biceps section)
-60 sec 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.