June 29th 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 push press -4×3 (leg section)
A2. Pull-ups (weighted if 5 is easy) – 4×5 (back section)
A3. full sit-ups – 4×7 (abdominal section)
–60 sec break between sets
B1. Box front squat -4×3 each leg (leg section)
B2. Dumbbell lateral raises -4×5 (shoulder section)
B3. Face Pulls -4×7 (back section)
–60 sec break between sets
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon Stretch-60 sec each side
-Reverse squat-15 reps
-Hip adduction stretch-60 seconds each side
-Single leg quad roll-45 second each side
-Single leg IT band roll-45 sec each side
-Single lat roll-45 sec each side
-Lower back roll-45 seconds
-Repeat 2 times