June 25th 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
Training (Do grouping of A1, A2, in circuit for specified rounds before moving on to B1, B2 ect.)
A1. Barbell Squats 4×3 (leg section)
A2. Single Arm DB bench press 4×5 (chest section)
A3. Barbell Bicep curls 4×7 (biceps section)
–60 sec break between sets
B1. Deficit Reverse Lunge with barbell-4×3 each leg (leg section)
B2. Incline DB inner press -4×5 (Chest section)
B3. Alternating DB hammer curls0 4×7 (biceps section)
–60 sec break between sets
Conditioning
-Full sit ups-15 (abdominal sec)
-Tuck jumps-5
-Mountain climbers-15-over and back is 1 (abdominal section)
10 rounds for time
Stretch -(stretching/mobility sec & foam rolling sec)
-Single leg lying hamstring extensions -30 seconds each side
-Low frog stretch-45 second hold
-Single leg glute roll-30 seconds each side
-Single leg IT band roll-30 sec each side
-Shin roll-30 sec each side
-Couch stretch-30 sec each side
-Repeat 2 times.