Compare Performance to BA day 38
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
-fire hydrants 10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Hallow hold -20sec each side
-front plank -45 sec
H.I.I.T Training -Run or bike
-5 minute casual jog or bike
-30 seconds SPRINT FAST AS POSSIBLE
-2:30 Recovery walk or light jog/bike
-Repeat sprint/recovery sequence 6 times.
-5 minute cool down walk.
Stretching/Mobility/Foam Rolling
-Hip adductor mobility-15 each side
-Lying hamstring extensions-15 each side
-pigeon stretch-60 sec each size
-Single leg flute roll-60 sec each size
-lower back roll-60 sec
-Single calf roll-60 each side