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
H.I.I.T (high intensity interval training)
-5 minutes warm up walk or light jog
-30 seconds SPRINT HARD AS POSSIBLE
-2:00 minutes recovery walk or light jog
-Repeat sprint/walk for 6 rounds
-5 minute cool down walk
Stretch -(stretching/mobility sec & foam rolling sec)
-Low frog mobility
-Couch stretch-60 seconds each leg
-pigeon stretch-60 sec each leg
-Single leg glute roll-60 seconds
-Lower back roll-60 seconds
-Single quad rolls-60 sec each side
-Single Leg IT band rolls-60 seconds each side
-Repeat 2 times.