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
CONDITIONING-Endurance Work
-Time Run/Bike Challenge-put 30 minutes on the clock
-Bike-15 minutes-Cover as much distance as possible-Record Distance
-Run-15 minutes-Cover as much distance as possible-Record Distance
Push Yourself!
Stretch -(stretching/mobility sec & foam rolling sec)
-Couch stretch -30 seconds each leg
-High frog stretch-45 seconds each side
-Pigeon stretch-30 seconds each side
-Lat roll-30 seconds each side
-IT band roll-30 seconds each side
-Single leg quad roll-30 seconds each side