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
BUY IN
- 200m Sprint
- 25 walking lunges each leg
- 25 jump squats
- 25 hand release push-ups
- in that order-Record Time
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Barbell front squat-3 second decend-2 second pause at bottom-4×8 (Leg section)
A2: Pendlay row–4×5 (Back section)
A3: Weight plate overhead sit-up-4×12
-60 sec rest between rounds
Circuit 2
B1: Barbell reverse deficit lunges-4×8 each leg (leg section)
B2: Dumbbell push jerk-4×5(shoulder section)
B3: Hanging knee raises-4×10 (abdominal section)
Circuit3
- Row 1600m
- Run 800m
- For time
Stretching/Mobility/Foam Rolling
-Couch Stretch-60 sec each side
-Single hamstring roll-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single hamstring roll-60 sec each side
-Low frog stretch-60 seconds