Compare Performance to Day 10
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 -30 sec each side
-Front plank – 45 sec
Endurance Work
- Run 200m for time-2 minute rest
- Run 400m for time-3 minute rest
- Run 800m for time-5 minute rest
- Run 400m for time-3 minute rest
- Run 200m for time
This should be max effort runs-a day to improve your endurance!
Stretching/Mobility/Foam Rolling
-Single leg hamstring extentions-15 reps each side
-Kneeling hip mobility-60 sec each side
-Low frog stretch-60 seconds
-Pigion stretch-60 sec each side