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
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Run 400m
A2: 25 Body weight squats
A3: 20 Push-ups
A4: 15 full sit-ups
4 Rounds for time-Record Time
5 minutes off when finished
Circuit 2
B1: Row 500m
B2: 10 burpees
B3: 10 Weight plate overhead sit-ups
4 Rounds for time-Record Time
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