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
-Glute Bridges-15 reps-2 second hold at top
Core Activation (abdominal section)
-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.)
STRENGTH WORK
A1. Modified Deadlift -4×5 (Leg section)
A2. Dumbbell neutral grip bench press-4×5 (chest section)
-90 sec rest between each set
B1. Goblet stationary reverse lunge-4×5 each leg (leg section)
B2. Incline barbell bench press-4×5 (chest section)
-90 sec rest between each set
CONDITIONING
-Put 4 minutes on the clock
-Complete 15 pull-ups as fast as possible(back section)
-With remaining time complete as many body weight squats as possible-record number of reps
-Take 2 minutes off and complete a round for a second time-Record number of reps
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -30 seconds each leg
-Pigeon stretch-30 seconds each side
-Shin roll-30 seconds
-Lat roll-30 seconds each side
-Single leg hamstring roll-30 sec each side
-Single calf roll-30 seconds each side