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
CONDITIONING-Endurance Work
- Run 800m-Rest 4 min
- Run two 400m -3 min rest after each run
- Run 4 200m-2 minutes rest after each run
- Run 6 100m-1 minute rest after each
Push Yourself!
Stretch -(stretching/mobility sec & foam rolling sec)
-Couch stretch -60 seconds each leg
-High frog stretch-60 seconds each side
-Pigeon stretch-60 seconds each side
-Lying hamstring extensions-15 reps each side
-IT band roll-60 seconds each side
-Single leg quad roll-60 seconds each side