Compare Performance to Day 60
Movement Preparation-warm up-movement preparation sectionals
-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-10 reps-2 second hold at top
Core Activation (abdominal section)
-Side Planks-20 sec each side
-High planks – 45 seconds
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Pendlay Row-5×6 (Back section)
A2: Goblet Squats-5 second decends-5×8 (leg section)
A3: Kneeling Hip mobility-5×5 each leg (mobility section)
-No break between sets
Circuit 2
B1: Barbell RDL-5×6 with 5 second decends (leg section)
B2: Single arm dumbbell rows-5×8 (back section)
B3: Hip adduction mobility-5×5 each leg (mobility section)
Circuit 3-accessory work
C1-Dumbbell Hammer curls-4×12 (biceps section)
C2: Triceps dips-4×12 (triceps section)
C3: Hallow holds-4×30 seconds (abdominal section)
Stretching/Mobility/Foam Rolling
-Dragon Stretch-60 sec each side
-Single hamstring roll-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single leg Glute roll-60 sec each side
-High frog stretch-60 seconds