Movement Preparation
-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 Monster Walk-10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-15 reps-2 second hold at top
Core Activation
-Front Plank -30 seconds
-Side planks – 15 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
A1. Barbell box squats 2 second pause at bottoms -4×8 (Leg section)
A2. Dumbbell alternating incline bench press-5 second descends -4×8 (chest section)
-45 sec rest between each set
B1. Barbell step ups-3 second descends 4×8 each leg (leg section)
B2. Single arm dumbbell chest press-3 second descends 4×8 (chest section)
-45 sec rest between each set
C1. Hanging leg raises-bent knee -4×15 (abdominal section)
C2. Barbell curls-4×8 (biceps section)
-45 sec rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -60 seconds each leg
-Pigeon stretch-60 seconds each side
-Shin roll-60 seconds
-Upper back roll-60 seconds
-Single leg hamstring roll-60 sec each side
-Single calf roll-60 seconds each side
-Repeat 2 times.