Compare Performance to Day 8
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 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: Conventional Deadlifts-5×5 (leg section)
A2: DB Press-Neutral grip-4×10 (chest section)
-60 seconds rest between rounds
Circuit 2
B1: Barbell RDL-5×5 (leg section)
B2: Dumbbell Fly’s-4×10 each leg (chest section)
-60 seconds rest between rounds
Circuit 3
C1: Barbell neutral grip curls-5×12 (biceps section)
C2: Full sit-ups-5×15 (abdominal section)
CLOSE OUT
D1: Row-1000m fast as possible or Run 600m fast as possible
Stretching/Mobility/Foam Rolling
-Couch Stretch-60 sec each side
-Single posterior delt roll-60 seconds each side
-Pigeon Stretch-60 sec each side
-Single leg Glute roll-60 sec each side
-High frog stretch-60 seconds