June 27th Training
Active Recovery Day
Movement Preparation
–Daisy pickers, high knee hugs, behind the back pulls, cross body pulls, Single Leg RDL’s, high kicks: 20m each
-Glute bridges-2×15
-Front Plank-2×45 seconds
-Light jog 15 minutes-9-10mph pace
Stretching
-lying hamstring extensions -15 each leg
-High frog stretch-60 sec
-Couch stretch-60 sec each leg
-Hip adduction stretch-60 seconds each side
Repeat twice
Foam rolling
-SL glute roll-45 sec each side
-Single lat roll-45 sec each side
-SL quad roll-45 sec each side
-Lower back roll-60 seconds
-Shin rolls-60 seoncs
Repeat twice