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 -60 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. Front Grip barbell row–5×5 (back section)
A2. Floor Seated dumbbell shoulder press-5×5 each (shoulder section)
A3. Inverted Rows-5×10 (back section)
-60 sec rest between each set
B1. Conventional barbell deadlifts-5×5 (leg/back section)
B2. Dumbbell push-press-5×5 (shoulder section)
B3. Cable Face pulls-5×10 (back section)
-60 sec rest between each set
C1: Dumbbell lateral raises-4×10 (shoulder section)
CONDITIONING-Do these 2 exercises as a round
-Row 500m (bike 2 minutes hard as possible if you dont have rower)
-Weight plate overhead sit-ups-10 reps (abdominal section)
-Complete as many rounds as possible in 15 minutes
Stretch -(stretching/mobility sec & foam rolling sec)
-Couch stretch-60 seconds each leg
-Low frog stretch-60 seconds each side
-Hip adductor stretch-60 seconds each side
-Lower back roll-60 seconds
-IT band roll-60 seconds each side
-Single leg glute roll-60 seconds each side