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.
Buy In-1 mile run for time
Circuit 1:
A1: Bench Press-5×5
A2: Band/cable high pulls-5×8
-90 sec rest between sets
B1: Single arm incline DB press-5×5 each arm
B2: Pull-ups-5×8
-90 sec rest between sets
C1: Toes to Bar-5×5
C2: DB thrusters-5×5
-For time-don’t sacrifice form
Close out-60m sprints x 5
-60 sec rest between sprints
Stretching/Mobility/Foam Rolling
-Single glute roll-60 seconds each side
-Single Quad roll-60 sec each side
-Single IT band roll-60 sec each side
-Dragon stretch-60 sec each side
-Couch Stretch hold-60 sec each side