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
Conditioning-Enduance Work
-60 Minute Challenge
-30 minute Pack hike-30lbs male/20lbs female-cover as much distance as possible in 30 minutes.
-30 minute run-cover as much distance as possible.
Stretching m(mobility/foam rolling section)
-Single hamstrung extensions-15 each leg
-kneeling hip mobility-15 each leg
-Low front mobility-20 reps
-hip addiction mobility-15 reps each leg
-childs pose-60 seconds