Movement Preparation-warm up-movement preparation sectionals
-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
-Fire Hydrants-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank dips-15 each side
-High Plank – 30 sec
Endurance Work
- Put 40 minutes on the clock
- Run-cover as much distance as possible in time allotment-record distance
Stretching-Mobility
-single leg glute roll-60 sec each
-lying hamstring extensions-20 reps each
-low frog stretch-90 sec
-single leg quad roll-60 sec each
-couch stretch-69 sec each