December 26th 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. Overhead box squat -5×5-65% max (Leg section)
A2. Kneeling hip mobility -5×5 (stretchy section)
-2.5 minutes rest between each set
B1. neutral grip pull downs-5×5–65% max (back section)
B2. Hanging straight leg raises -5×8 (abdominal section)
-2.5 minutes rest between each set
C1. Inner grip barbell curls-4×8 (biceps section)
C2. Dumbbell overheard tricep extensions 4×8(triceps section)
C3. Dumbbell reverse flys-4×8 (shoulder section)
-2.5 minutes rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Lying hamstrung extensions -6 reps each leg
-Pigeon stretch-60 seconds each side
-Single leg glute roll-60 seconds each side
-Single posterior delt roll-60 seconds each side
-Single leg hamstring roll-60 sec each side
-Single leg IT band roll-60 seconds each side
-Repeat 2 times.