June 22nd Training
Movement Prep
-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 mini band march, backward mini band march 10 yards each. Banded squats-15. Banded glute bridges-15
Core Activation
-Front Plank -45 seconds
-Side planks – 30 seconds each side
Conditioning
-Warm up jog-1/2 mile
-1x400m sprint-follow with 3 minute rest
-2x300m sprint-follow with 2.5 minute rest after each
-3x200m sprint-follow with 2 minute rest after each
-4x100m sprint-follow with 2 minute rest after each
-5x50m sprint-follow with 1 minute rest after each
Stretch -(stretching/mobility sec & foam rolling sec)
-Single leg lying hamstring extensions -30 seconds each side
-Pigeon stretch-60 seconds each side
-Low frog stretch-60 second hold
-Single leg glute roll-30 seconds each side
-Single leg IT band roll-30 sec each side
-Single leg hamstring roll-30 sec each side
-Shin roll-30 sec each side
-Single leg calf roll-30 sec each side
-Couch stretch-30 sec each side
-Repeat 2 times.