Compare Performance to BA day 32
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
-Single Leg Glute Bridges-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank -30sec each side
-front plank-45sec
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Barbell squats-4×8 (leg section)
A2: Dumbbell hammer curls-4×10 (biceps section)
-90 seconds rest between rounds
Circuit 2
B1: Barbell reverse deficit lunges-4×8 each leg (leg section)
B2: Straight bar triceps extensions -4×10 (triceps section)
-90 seconds rest between rounds
Circuit 3
C1: Barbell neutral grip curls 4×8 (biceps section)
C2: Triceps bench dips-4×15 (triceps section)
C3: Hanging leg raises-bent knee-4×10 (abdominal section)
Stretching/Mobility/Foam Rolling
-Low frog mobility-60 seconds
-Hip addiction mobility-15 each leg
-Single leg glute roll-60 sec each side
-IT band roll-60 sec each side
-Single posterior delt roll-60 sec each side