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
-Glute Bridges-15 reps-2 second hold at top
Core Activation (abdominal section)
-Front Plank -40 seconds
-Side planks 20 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
STRENGTH WORK
A1. Single Arm Dumbbell rows-5×5 each arm (Back section)
A2. Kneeling Hip mobility-4×6 each leg (mobility section)
-90 sec rest between each set
B1. Barbell push press-5×5 (Multi-movement section)
B2. Hip adductor mobility-4×6 each leg (mobility section)
-90 sec rest between each set
C1. Reverse cable flys-4×10 (shoulder section)
C2. Hallow hold-4×40 seconds (abdominal section)
90 sec rest between sets
CONDITIONING-Endurance work
-Distance Run-2 miles for time
STRETCH -(stretching/mobility sec & foam rolling sec)
-Elevated hip/ankle mobility -60 seconds each leg
-Low frog stretch-60 reps
-Single leg quad roll=60 seconds each side
-Upper back roll-60 seconds
-IT band roll-60 seconds each side
-Dragon Stretch-60 seconds each side