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 -30 seconds
-Side planks – 15 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. Pendlay Rows-4×5 (Back section)
A2. Kneeling Hip mobility-4×6 each leg (mobility section)
-90 sec rest between each set
B1. Hang Clean-4×5 (Multi-movement section)
B2. Hip adductor mobility-4×6 each leg (mobility section)
-90 sec rest between each set
CONDITIONING-Endurance work
-Bike-10 minutes-Record Distance
-Run-10 minutes-Record Distance
-Bike-5 minutes-Record Distance
-Run-5 minutes-Record Distance
X-Record total distance covered for bike and run.
STRETCH -(stretching/mobility sec & foam rolling sec)
-Elevated hip/ankle mobility -30 seconds each leg
-Low frog stretch-60 reps
-Single leg quad roll=30 seconds each side
-Upper back roll-45 seconds
-IT band roll-30 seconds each side
-Dragon Stretch-30 seconds each side