Compare Performance to Day 4
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 Plank dips-15 each side
-High Plank – 30 sec
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Neutral grip pull downs-4×10 (back section)
A2: Barbell push press-5×3 (multi-movement section)
A3: Hallow holds 4×20 sec (abdominal section)
-60 seconds rest between rounds
Circuit 2
B1: Cable/band face pulls-4×10 (back section)
B2: Half kneeling arnold press 5×3 each arm (shoulder section)
B3: Half kneeling cable woodchopper-4×10 each side (abdominal section)
-60 seconds rest between rounds
Circuit 3
C1: Single arm dumbbell row-neutral stance-4×10 each arm (back section)
C2: Dumbbell hang snatch-5×3 each arm (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