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
-Glute Bridges-15 reps-2 second hold at top
Core Activation (abdominal section)
-Front Plank -60 seconds
-Side planks 30 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
STRENGTH WORK
A1. Half Kneeling Dumbbell shoulder press-5×5 each arm (shoulder section)
A2. Kneeling Hip mobility-4×6 each leg (mobility section)
-60 sec rest between each set
B1. Barbell squats-5×5 (leg section)
B2. Hip adductor mobility-4×6 each leg (mobility section)
-60 sec rest between each set
C1. Pendlay rows-5×5 ( back section )
C2. Low frog mobility 5×8 (mobility section)
60 sec rest between sets
CONDITIONING-Endurance work
- Pack Hike-Men/women-40lbs/25lbs-1 mile
- No pack-Run 1 mile
- Pack Hike-men/women-40lbs/25lbs-.5 mil
- No Pack Run .5 mile
- FOR TIME
STRETCH -(stretching/mobility sec & foam rolling sec)
-Elevated hip/ankle mobility -90 seconds each leg
-Pigeon stretch-90 seconds
-Single leg quad roll=90 seconds each side
-Upper back roll-90 seconds
-IT band roll-90 seconds each side
-Dragon Stretch-90 seconds each side