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. Barbell box squat- 2 second pause at bottoms -5×5 (Leg section)
A2. Single arm dumbbell bench press-5×5 each arm (chest section)
-90 sec rest between each set
B1. Dumbbell single leg box step up-5×5 each leg (leg section)
B2. Incline dumbbell neutral grip bench press-5×5 (chest section)
-90 sec rest between each set
C1. Push-ups 3 sets of 30 seconds-as many reps as possible-30 seconds rest between each set-3 minutes total
CONDITIONING-Do these 3 exercises as 1 round
-Sprint 100m as fast as possible (bike or elliptical if can’t run)
-10 body weight squats (leg section)
-5 plate overhead sit-ups (abdominal section)
-As many rounds as possible in 10 minutes-record rounds/reps-NEVER SACRIFICE FORM!
**-Try to beat your rounds/reps you did on day 1, two weeks ago!
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -45 seconds each leg
-Pigeon stretch-45 seconds each side
-Shin roll-45 seconds
-Upper back roll-45 seconds
-Single leg hamstring roll-45 sec each side
-Single calf roll-45 seconds each side