December 24th Training -Deload Week
Movement Preparation
-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 Monster Walk-10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-15 reps-2 second hold at top
Core Activation
-Front Plank -45 seconds
-Side planks – 30 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
A1. Modified deadlifts-5×5-65% max (Leg section)
A2. Kneeling hip mobility-5×5 each leg (stretching section)
-2.5 minutes rest between each set
B1. Reverse grip barbell bent over row-5×5-65% max (Back section)
B2. Hip adduction mobility-5×5 each leg (Stretching section)
-2.5 minutes rest between each set
C1. Barbell walking lunges-alternating-5×5 -65% max each leg-one leg at a time (leg section)
C2. Wide grip pull downs-5×5 -65% max (back section)
-2.5 minutes rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -60 seconds each leg
-Pigeon stretch-60 seconds each side
-Shin roll-60 seconds
-Upper back roll-60 seconds
-Single leg hamstring roll-60 sec each side
-Single calf roll-60 seconds each side
-Repeat 2 times.