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 – 30 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 front squat- 2 second pause at bottoms -5×5 (Leg section)
A2. Neutral grip bench press-5×5 (chest section)
-90 sec rest between each set
B1. Barbell RDL’s-5×5 (leg section)
B2. Barbell Incline bench press-5×5 (chest section)
-90 sec rest between each set
C1. Push-ups 3 sets of MAX REPS-2 minute break between sets
CONDITIONING-Do these 3 exercises as 1 round
-12 Thrusters -(multi-movement section)
-9 burpees (multi-movement section)
-7 pull-ups (back section)
Complete 4 rounds for time-NEVER SACRIFICE FORM!
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -60 seconds each leg
-Pigeon stretch-60 seconds each side
-Shin roll-60 seconds
-Upper back roll-60 seconds
-Single leg hamstring roll-60 sec each side
-Single calf roll-60 seconds each side