Movement Preparation-warm up-movement preparation section
-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
-Single Leg Glute Bridges-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank Dips-12 each side
-High plank push throughs – 10 reps
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Incline Bench press-4×8
A2: Reverse grip barbell rows-4×8
-90 seconds rest between rounds
Circuit 2
B1: Barbell RDL’s-4×8
B2: Dumbbell alternating bench press 4×10 each arm
-60seconds rest between rounds
Circuit 3
C1: Cable face pulls 4×12
C2: Low cable chest flys -4×12
C3: Hanging leg raises-4×10
Stretching/Mobility/Foam Rolling
-Low frog mobility-60 seconds
-Lying hamstring extensions-15 each leg
-Single leg glute roll-60 sec each side
-IT band roll-60 sec each side
-Depth hold-body weight-2 minutes