Compare performance to Day BA Day 1
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 through – 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: Reverse Barbell lunges-4×8 each leg (leg section)
A2: Standing Dumbbell shoulder press-4×8 (shoulder section)
-90 seconds rest between rounds
Circuit 2
B1: Single leg dumbbell RDL’s-4×8 each leg (leg section)
B2: Dumbbell lateral raises-4×8 (shoulder section)
-90 seconds rest between rounds
Circuit 3
C1: Conventional deadlifts-3×8 (leg section)
C2: Kneeling hip mobility-3×5 each leg (mobility section)
C3: Front plank-3×30 sec (abdominal section)
Stretching/Mobility/Foam Rolling
-Low frog mobility-60 seconds
-Lying hamstring extensions-15 each leg
-Single leg glute roll-60 sec each side
-IT band roll-60 sec each side
-Depth hold-body weight-2 minutes