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 Row -4×5 each arm (back section)
A2. Barbell strict press-4×5 each arm (shoulder section)
-90 sec rest between each set
B1. Single leg dumbbell RDL-same arm same leg-4×5 each leg (leg section)
B2. Band or cable face pulls-4×12 (back section)
-90 sec rest between each set
CONDITIONING-Do these 3 exercises as 1 round
-Row 200m (bike 1 minutes hard as possible if you dont have rower)
-Dumbbell hang snatch-5 each arm (multi-movement section)
-Hanging leg/bent knee leg raises(DO BENT KNEE)-8 reps (abdominal section)
-Complete 4 rounds for time-NEVER SACRIFICE FORM!-record your time.
Stretch -(stretching/mobility sec & foam rolling sec)
-Couch stretch -30 seconds each leg
-Low frog stretch-45 seconds each side
-Hip adductor stretch-30 seconds each side
-Lower back roll-30 seconds
-IT band roll-30 seconds each side
-Single leg glute roll-30 seconds each side