Movement Preparation-warm up-movement preparation sectionals
-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
-Fire Hydrants-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Planks-20 sec each side
-High planks – 45 seconds
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Hang power Cleans4x5 (multi-movement sections section)
A2: Kneeling Hip mobility-4×5 each leg (mobility section)
-90 seconds rest between rounds
Circuit 2
B1: Barbell Push press-4×5 (multi-movement section)
B2: Hip adduction mobility-4×5 each leg (mobility section)
-90 seconds rest between rounds
Circuit 3
C1: dumbbell power snatch-4×5 each arm (multi-movement section)
C2: Elevated hip/ankle mobility -4×5 each leg (mobility section)
Stretching/Mobility/Foam Rolling
-Lower back roll-60 seconds
-Single hamstring roll-60 seconds each leg
-Single lat roll-60 sec each side
-IT band roll-60 sec each side
-Spider man mobility matrix-2 minutes