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
-Glute Bridges-10 reps-2 second hold at top
Core Activation (abdominal section)
-Side Planks-20 sec each side
-High planks – 45 seconds
BUY IN
- -15 Box jumps
- 10 Box Reverse step downs-4 sec decent-each leg
- 15 hand release push-ups
- 20 alternating walking lunges
- 4 rounds for time
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Full power clean-5×5 each leg (Multi-movement section)
A2: Cable/Band Face Pull-4×12 each arm (Back section)
A3: Kneeling hip mobility=5×5 each side (mobility section)
-60 seconds rest between rounds
Circuit 2
B1: Goblet lateral lunge-5×5 each leg (leg section)
B2: Single arm dumbbell row-neutral stance-4×12 each arm (back section)
B3: Weight plate overhead sit-ups-4×10 (abdominal section)
-60 seconds rest between rounds
Circuit 3
C1: Dumbbell neutral grip curls-4×12 (biceps section)
C2: Hallow holds-4×20 sec (abdominal section)
Stretching/Mobility/Foam Rolling
-Dragon Stretch-60 sec each side
-Single hamstring roll-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single leg Glute roll-60 sec each side
-High frog stretch-60 seconds