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. Light Bike or Swim-30 minutes (keep heart rate at 70% Max Heart Rate
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -60 seconds each leg
-Pigeon stretch-60 seconds each side
-kneeling hip mobility
-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 twice