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
-Glute bridges-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank dips-15 each side
-High Plank push throughs- 10
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Single Arm seated cable row-4×10 each arm (back section)
A2: Barbell strict press-5×3 (multi-movement section)
A3: Hanging straight leg raises 4×10 (abdominal section)
-60 seconds rest between rounds
Circuit 2
B1: Barbell reverse grip row-4×10 (back section)
B2: Dumbbell lateral raises 4×12 (shoulder section)
B3: Weight plate overhead sit up-4×10 (abdominal section)
-60 seconds rest between rounds
Circuit 3
C1: Pull-ups-4×10 (back section)
C2: Cable reverse flys-4×10 (multi-movement section)
Stretching/Mobility/Foam Rolling
-High frog mobility -15 reps
-Dragon stretch-60 sec each leg
-Hip adduction mobility-15 reps each side
-Single lat roll-60 sec each side
-Shin roll-60 sec