Compare Performance to BA Day 37
Movement Preparation-warm up-movement preparation section
-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
-Bird dogs 10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-High side Planks-20 sec each side
-High plank-45 sec
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Pull-ups-4×10 (back section)
A2: Hand release push-ups-4×12 (chest section)
-30 seconds rest between rounds
Circuit 2
B1: Single arm dumbbell row-neutral stance 4×10 each arm (back section)
B2: Dumbbell Bench press -4×10 (chest section)
-90 seconds rest between rounds
Circuit 3
C1: Cable face pulls 4×12 (back section)
C2: Incline chest flys -4×12 (chest section)
C3: Hallow holds -3×40 sec (abdominal section)
Stretching/Mobility/Foam Rolling
-Dragon stretch-60 seconds
-Hip addiction mobility -15 each leg
-Single leg hamstring roll-60 sec each side
-Quad roll-60 sec each side
-Spider-Man mobility flow-2 minutes