Warm Up Foam Roll - Stretch - Dynamic __________________________________________________________________ Activations & Drills Day A Core & Movement Drills (30 Second Work - 15 Second Transition) A1 - Mi-Bug A2 - Hip Lift Bridge (R&L) A3 - Push Up Plank Plus B1 - Band Rotation B2 - Air Squats Day B A1 - Ab Roller A2 - Side Plank (R&L) A3 - 1/2 Kneeling Chop (MB or Bands) B1 - MB Toss Partner B2 - Plank & Reach Partner ________________________________________________________________ Strength Training Day A A1 - Air Squats (10-12) A2 - Stability Ball Press (10-12) A3 - Lunge to Press 6/6 B1 - Single Leg DB Dead Lift (R&L) 5/5 B2 - TRX Row 8-10 B3 - Lateral Lunge __________________________________________________________________ Conditioning A1 - Jump Rope to Burpee A2 - Lax Wall Quick Stick __________________________________________________________________ Strength Training Day B A1 - Step Up & Balance A2 - Band High Rows A3 - Band Core Pull Downs B1 - RFE Split Squats B2 - Band Press B3 - Box Jump ___________________________________________________________________ Conditioning A1 - Lax Drill #1 A2 - Sprint Shuttle A3 - Lax Drill #2
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AuthorChris Giesking, MS Archives
May 2017
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