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 -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.)
A1. Sumo deadlifts -4×8 ( Leg section)
A2. Single arm Standing dumbbell shoulder press -4×8 each arm (shoulder section)
-45 sec rest between each set
B1. Single leg 2 Dumbbell RDLs-4×8 each leg-one leg at a time (leg section)
B2. Single arm dumbbell lateral raises 4×8 each arm (shoulder section)
-45 sec rest between each set
C1. Dumbbell reverse flys -4×8 (shoulder section)
C2. Barbell glute bridges-4×8 each side (leg section)
-45 sec rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Spider-Man mobility matrix-3 minutes
-Couch stretch-60 seconds each leg
-pigeon stretch -60 sec each leg
-Single leg glute roll-60 seconds
-Lower back roll-60 seconds
-Single quad rolls-60 sec each side
-Single posterior delt rolls-60 seconds each side
-Repeat 2 times.