Compare Performance to BA Day 29
Movement Preparation-warm up-movement preparation section
-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 band Monster Walk-10 yards each way
-Forward band March -10 yards
-Reverse band Monster Walk-10 yards
-Single Leg Glute Bridges-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank Dips-12 each side
-High plank push throughs – 10 reps
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
MURPH
1 mile run
100 pull-ups
200 pushups
300 squats
1 mile run
Stretching/Mobility/Foam Rolling
-Low frog mobility-60 seconds
-Lying hamstring extensions-15 each leg
-Single leg glute roll-60 sec each side
-IT band roll-60 sec each side