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. Barbell Bench Press -3×10 (Chest section)
A2. Single Leg RDLs -3×10 each leg (leg section)
-60 sec rest between each set
B1. Reverse grip pull downs-3×10 (back section)
B2. Goblet squats-3×10 (leg section)
-60 sec rest between each set
C1. Dumbbell hammer curls -3×10 (biceps section)
C2. Haning straight leg raises 3×8 (abdominal section)
-60 sec rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Hip addiction mobility-8each side
-Elevated hip mobility -60 seconds each leg
-pigeon stretch -60 sec each leg
-Single leg glute roll-60 seconds
-Upper back roll-60 seconds
-Single quad rolls-60 sec each side
-Single posterior delt rolls-60 seconds each side
-Repeat 2 times.