Week Two:
Warm Up M-Rolling - Dynamic Flexibility TH- Rolling - Dynamic Flexibility Activation M-Full Body, Core & Balance Th- Upper Body, Power & Mobility 20-10 Work Rest Interval (4 sets then transition) M- A1- Ab Roll Outs A2- Band Anti Rotation (R&L) A3- Leg Lowering (R&L) B1- Band Retraction B2- Shoulder Tap Push Up B3- SuperMans TH- A1- Upper Body Agility Drill A2- Jump Rope A3-Air Squats B1- R&L Cone/Hurdle Hops B2- Push Up Neg. B3- SuperMans Strength 2nd of 3 weeks (Stability Focus 25 mins) Tempo 4 second Lowering Monday A1- Goblet Squat x10 A2- Static Lunge 5/5 A3- Lateral Lunge 5/5 A4- Pull-Up 5 (7 second Hold) A5- Band Rows 15 A6- Speed Ladder x4 Thursday A1- Elevated Split Squat 8/8 A2- Sled Push - Sprint A3- Core Double Leg & Arm Lowers 8 A4- DB Alt. (R&L) Bench / Stability Ball Press 8/8 A5- Bar MMF Inverted Rows A6- Box Jump x4 Cool-Down Mobility
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AuthorChris Giesking, MS Archives
May 2017
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