September 25th 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
-Bird dogs-10 each way
Core Activation
-Front Plank -45 seconds
-Side planks – 30 seconds each side
Mobility Flow
-Spiderman Mobility matrix-3 minute flow
-High plank push throughs-1 minute flow
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
30 minute circuit-Do AS MANY ROUNDS AS POSSIBLE-dont sacrifice form-Little rest as possible.
Barbell complex
A1. Hang cleanss-3 (Muliti movement sec)
A2.Barbell push press-5 (shoulder section)
A3. Barbell walking lunges-5 each leg (leg sec)
Conditioning
-Run 1 miles for time
Stretch -(stretching/mobility sec & foam rolling sec)
-Lying hamstring extension stretch-30 second hold
-Low frog mobility-60 seconds
-Pigeon stretch-60 seconds each side
-Single leg glute roll-60 seconds each side
-Single leg hamstring roll-60 sec each side
-Single calf roll-60 sec each side
-Lower back roll-60 seconds
-Couch stretch-60 seconds each side
-Repeat 2 times.