Compare performance to day 16
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
-Single Leg Glute Bridges-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank Dips-12 each side
-High plank push throughs – 10 reps
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Pull-ups-4×10
A2: Hand Release push-ups-4×12
-90 seconds rest between rounds
Circuit 2
B1: Single arm dumbbell row-neutral stance-4×10 each arm
B2: Dumbbell bench press-4×10 (shoulder section)
-90 seconds rest between rounds
Circuit 3
C1: Cable face pulls-4×12 (leg section)
C2: Incline Chest fly’s-4×12
C3: Hallow Holds-4×30 seconds
Stretching/Mobility/Foam Rolling
-Low frog mobility-60 seconds
-Lying hamstring extensions-15 each leg
-Single leg glute roll-60 sec each side
-IT band roll-60 sec each side
-Depth hold-body weight-2 minutes