November 24th Training
Movement Preparation
-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 Monster Walk-10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-15 reps-2 second hold at top
Core Activation
-Front Plank -45 secondsi
-Side planks – 30 seconds each side
H.I.I.T -Outdoors, treadmill, bike or elliptical
A1. 5 minute light jog/pace
A2. 30 seconds Sprint HARD AS POSSIBLE
A3. 3 minutes walk/light jog recovery
Repeat A2/A3 for 6 rounds
A4. 5 minute cool down walk
Stretch -(stretching/mobility sec & foam rolling sec)
-Single leg hamstring extentuons-6 reps each side
-Pigeon stretch-60 seconds each side
-Shin roll-60 seconds
-Lower back roll-60 seconds
-Single leg glute rolls-69 sec each side
-Single leg hamstring roll-60 sec each side
-Single leg IT bad rolls-60 sec each side
-Single calf roll-60 seconds each side
-Repeat 2 times.