September 21st Training -Endurance Day
Movement Preparation
-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 Monster Walk-10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-15 reps-2 second hold at top
Core Activation
-Front Plank -45 seconds
-Side planks – 30 seconds each side
Endurance Work0-Use assault bike/air dyne/Upright if possible-If no rower substitute for skierg/elliptical
-Bike-2500m
-Row-1200m
-Run 600m
-Row-1200m
-Bike-2500m
-Run-600m
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -60 seconds each leg
-Pigeon stretch-60 seconds each side
-Shin roll-60 seconds
-Upper back roll-60 seconds
-Single leg hamstring roll-60 sec each side
-Single calf roll-60 seconds each side
-Repeat 2 times.