September 24th Training -Metabolic Conditioning
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
-High Front Plank -45 seconds
-High 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.)
EMOM 1-Every Minute On The Minute(if you finished before 60 seconds, rest before starting on the following minute)-10 rounds-10 minutes
A1. Barbell Front squats-6 (leg section
A2. Full sit-ups-10 (abdominal section)
EMOM 2:
B1. Dumbbell overhead walking lunges-6 each leg (leg section)
B2. Sing arm Dumbell rows-8 each arm(back section)
Conditioning
-sprint 1/10 mile fast as possible-Followed by 10 body weight squats
-Repeat for a total of 1 mile and 100 squats
Stretch -(stretching/mobility sec & foam rolling sec)
-Lying hamstring extension stretch-5 each leg
-Low frog stretch-60 seconds
-Pigeon stretch-60 seconds each side
-Single leg glute roll-60 seconds each side
-Single leg IT band roll-60 sec each side
-Lat roll-60 seconds each side
-Couch stretch-60 seconds each side
-Repeat 2 times.