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-20 sec each side
-Front Plank – 30 sec
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Single Arm dumbbell full snatch -5×5 each arm(multi-movement section)
A2: Dumbbell neutral grip press-4×10 (Chest section)
A3: Elevated Hip/ankle Mobility 5×5 each leg (mobility section)
-60 seconds rest between rounds
Circuit 2
B1: Dumbbell single leg box step ups-5×5 each leg(leg section)
B2: Low cable chest fly-4×10 (chest section)
B3: Hip adduction mobility-5×6 (mobility section)
-60 seconds rest between rounds
Circuit 3
C1: Goblet Squats-5×5 (leg section)
C2: Scap retractions 5-x10 (back section)
Stretching/Mobility/Foam Rolling
-Low frog stretch-60 sec
-Single hamstring roll-60 sec each
-Single leg IT band roll-60 sec each
-upper back roll-60 sec
Single leg quad roll-60 seconds each side