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. Barbell Bent over rows reverse grip -5×5 (back section)
A2. Barbell push press-5×5 (shoulder section)
A3. Goblet Lateral Lunges-5×5 each direction (leg section)
-90 sec rest between each set
B1. Wide grip pull downs-5×5 each leg (back section)
B2. Dumbbell reverse fly’s 5×10 (shoulder section)
B3. Barbell deficit reverse lunge-5×5 each leg (leg section)
-90 sec rest between each se
CONDITIONING-EMOM (every minute on the minute)
-Conventional Deadlift-85% one rep max-2 reps
-Jump Squats-3 continues jumps
-Rest remainder of the minute and start gain at beginning of minute 2
-Complete 12 minutes for a total of 24 deadlifts and 36 jumps
Stretch -(stretching/mobility sec & foam rolling sec)
-Couch stretch -60seconds each leg
-Low frog stretch-60 seconds each side
-Hip adductor stretch-60 seconds each side
-Lower back roll-60 seconds
-IT band roll-60 seconds each side
-Single leg glute roll-60 seconds each side