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
-Bird Dogs-10 reps-each side 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: Barbell full power clean 5×3 (Multi-movement section)
A2: Weight plate overhead sit-ups- 5×10 (abdominal section)
A3: Hip adduction mobility-5×5 each leg (mobility section)
-60 seconds rest between rounds
Circuit 2
B1: Dumbbell full s natch -5×3 each arm (multi-movement section)
B2: Hallow holds 5×20 sec (abdominal section)
B3: High frog mobility 5×8 (mobiility section)
-60 seconds rest between rounds
Circuit 3
C1: Row-1600m for time
Stretching/Mobility/Foam Rolling
-Couch Stretch-60 sec each side
-Lying hamstring extensions-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single leg quad roll-60 sec each side
-Single leg hamstring rolls -60 seconds each side