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.
Circuit 1:
A1: Barbell Deadlifts-5×5
A2: Hip adduction mobility -5×5 each
60 seconds rest between sets
Circuit 2:
B1: Single Arm DB snatch-5×5 each arm
B2: Front plank-5×30 sec
60 seconds rest between sets
Circuit 3:
C1: Barbell hang cleans-5×5
C2: Kneeling hip mobility-5×5 each leg
60 seconds rest between sets
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