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 -45 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. Goblet Squats-5 second descends-5×5 (leg section)
A2. Hand release push-ups-5×12 (chest section)
A3.Side plank-5×25 seconds each side (abdominal section)
-90 sec rest between each set
B1. Barbell walking lunges-5×5 each leg (leg section)
B2. Dumbbell hammer curls-5×12 (Biceps section)
B3. High Plank-5×40 seconds (abdominal section)
-90 sec rest between each set
CONDITIONING-Do these 3 exercises as 1 round
-Row 500m (bike 2 minutes hard as possible if you don’t have rower)
-Weight plate overhead sit-ups (abdominal section)
-5 box jumps (plyometric section section)
-Complete 5 rounds for time-NEVER SACRIFICE FORM!-record your time.
STRETCH -(stretching/mobility sec & foam rolling sec)
-Couch stretch -60 seconds each leg
-High frog mobility-20 reps
-Hip adductor mobility-15 reps each side
-Lower back roll-60 seconds
-IT band roll-60 seconds each side
-Single leg glute roll-60 seconds each side