Compare Your performance to week 1!
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: Barbell Squats-5×5 (leg section)
A2: Single Arm DB Press-Neutral grip-4×10 (chest section)
-60 seconds rest between rounds
Circuit 2
B1: Single Leg Dumbbell Box step ups-5×5 each leg (leg section)
B2: Barbell incline bench press-4×10 each leg (chest section)
-60 seconds rest between rounds
Circuit 3
C1: Dumbbell hammer curls-5×12 (biceps section)
C2: Weight plate overhead sit-ups-5×12 (abdominal section)
Conditioning
-Run 400m Sprint-2 minutes off
-Run 400m Sprint
Stretching/Mobility/Foam Rolling
-Dragon Stretch-60 sec each side
-Single hamstring roll-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single leg Glute roll-60 sec each side
-High frog stretch-60 seconds