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
-High planks – 45 sec
Buy In
- 50 air squats
- 50 push-ups
- 50 sit-ups
- 25 burpees
- Must complete first set before moving on to next exercise
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Neutral grip pull down-5×5 (Back section)
A2: Hang Power Clean-5×3 (multy-movement section)
-60 seconds rest between rounds
Circuit 2
B1: Weighted pull ups-5×5 (back section)
B2: Single arm dumbbell push-press-5×3 each arm (multi-movement section)
-60 seconds rest between rounds
Circuit 3
C1: Straight bar reverse grip triceps extensions-5×12 (triceps section)
C2: Hanging knee raises 5×10 (abdominal section)
Stretching/Mobility/Foam Rolling
-Hip adduction mobility-15 reps each side
-Spiderman mobility matrix-2 minute flow
-Elevated hip/ankle mobility-10 reps each leg
-Upper back roll-60 sec
-Single leg hamstring roll-60 seconds each side