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.
Circuit 1
A1: 400m sprint-X3
A2: 20 body weight squats -3×20 (leg section)
-120 seconds rest between rounds
Circuit 2
B1: 300m sprint-x3
B2: Push-Ups-3×20 (chest section)
-150 seconds rest between rounds
Circuit 3
C1: 800m sprint -x1
Stretching/Mobility/Foam Rolling
-High frog mobility-60 seconds
-Lying hamstring extensions-15 each leg
-Dragon stretch-60 sec each side
-Kneeling hip mobility-60 sec each side
-Spider-Man mobility -5 each side