June 26th 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. Conventional Deadlifts 4×3 (leg section)
A2. Pendlay Rows 4×5 (back section)
A3. Barbell strict press 4×7 (shoulder section)
–60 sec break between sets
B1. Stationary goblet lateral lunges-4×3 each leg (leg section)
B2. Single Arm DB row neutral stance -4×5 (back section)
B3. Half kneeling DB press 4×7 (shoulder section)
–60 sec break between sets
Conditioning
-Pallof Press-12 each side (abdominal section)
-Hallow hold-30 seconds (abdominal section)
-100m sprint
Repeat 5 times
Stretch -(stretching/mobility sec & foam rolling sec)
-Pigeon stretch-45 seconds each side
-Dragon Stretch-45 seconds each side
-Couch stretch-45 seconds each side
-Single leg glute roll-30 seconds each side
-Single leg quad roll-30 sec each side
-Single calf roll-30 sec each side
-Repeat 2 times.