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 45 seconds
-Side planks – 20 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. Alternating Dumbbell bench press-5×12 each arm (chest section)
A2. Pendlay Rows-5×5 (backsection)
A3.high Side plank-5×30 seconds each side (abdominal section)
-90 sec rest between each set
B1. Single Leg single dumbbell RDL’s -5×5 each leg (leg section)
B2. Wide Grip barbell curls-5×12 (Biceps section)
B3. High Plank-40 seconds (abdominal section)
-90 sec rest between each set
CONDITIONING-Do these 3 exercises as 1 round
-Row 1000m (Elliptical or stair stepper 5 minutes hard as possible if you don’t have rower)
-Airdyne Bike-1 Mile
-Run-800m fast as possible
-Complete 2 rounds for time-NEVER SACRIFICE FORM!-record your time.
STRETCH -(stretching/mobility sec & foam rolling sec)
-Couch stretch -60 seconds each leg
-High frog mobility-20 reps
-Hip adductor mobility-15 reps each side
-Lower back roll-60 seconds
-IT band roll-60 seconds each side
-Single leg glute roll-60 seconds each side