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 wayu
-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. Reverse grip barbell bent over rows-2 second hold at top -4×8 (Back section)
A2. Dumbbell skull crushers with twist -4×8 (triceps section)
-45 sec rest between each set
B1. Single arm dummbell rows with dead stop(rest on floor every rep)3 second descend-4×8 (back section)
B2. Straight bar overhead triceps extensions-4×8 (triceps section)
-45 sec rest between each set
C1. Dumbbell overhead sit-ups -4×15 (abdominal section)
C2. Side plank dips-4×15 each side (abdominal section)
-60 sec rest between each set
Stretch -(stretching/mobility sec & foam rolling sec)
-Couch stretch-60 seconds each leg
-lying hamstring extensions -10 each side
-Single leg hamstring roll-60 seconds
-Lower back roll-60 seconds
-Single quad rolls-60 sec each side
-Single IT band rolls-60 seconds each side
-Repeat 2 times.