June 28th 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. Front Grip Pull downs -4×3 (back section)
A2. Seated Overhead DB triceps extensions – 4×5 (triceps section)
A3. Weight plate overhead setup – 4×7 (abdominal section)
–60 sec break between sets
B1. Pendlay Rows -4×3 each leg (Back section)
B2. DB skull crushers -4×5 (Triceps section)
B3. Shoulder taps -4×7 each arm SLOW & CONTROLLED don’t move hips! (abdominal section)
–60 sec break between sets
Conditioning
Row-1600 meters for time
or
Bike 1 mile for time
Stretch -(stretching/mobility sec & foam rolling sec)
-Single leg lying hamstring extensions -30 seconds each side
-High frog stretch-45 second hold
-Spiderman mobility-3 minute continuous
-Repeat 2 times