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 -30 seconds
-Side planks – 15 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
A1. Dumbbell incline alternating Bench Press -4×8 (Chest section)
A2. Barbell reverse grip curls-4×8 (biceps section)
-45 sec rest between each set
B1. Pull ups -4×8 (back section)
B2. Straight bar reverse grip triceps extensions-4×8 (triceps section)
-45 sec rest between each set
C1. Ez bar wide grip curls -4×8 (biceps section)
C2. Front plank 4×60 sec (abdominal section)
-45 sec rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Hip addiction mobility-8each side
-Elevated hip mobility -60 seconds each leg
-pigeon stretch -60 sec each leg
-Single leg glute roll-60 seconds
-Upper back roll-60 seconds
-Single quad rolls-60 sec each side
-Single posterior delt rolls-60 seconds each side
-Repeat 2 times.