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-Run 400m
Circuit 1:
A1: Barbell push-press-5×5
A2: Full sit-ups-5×10
60 seconds rest between sets
Circuit 2:
B1: Single arm DB rows-5×8 each
B2: Hanging DB RDL-5×8
60 seconds rest between sets
Circuit 3:
C1: pull-ups-4×6
C2: Single arm DB triceps kickback-4×10 each
60 seconds rest between sets
Elevation training-30 minutes-1000ft incline and 1000ft decline OR run 30 minutes as far as possible
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