Week One:
Warm Up M-Rolling - Positional Stretches - Dynamic Flexibility TH- Rolling - Mobility Drills - Dynamic Flexibility Activation M-Full Body, Core & Balance Th- Upper Body, Power & Mobility 20-10 Work Rest Interval M- A1- Ab Roll Outs A2- Side Plank R&L B1- Band Retraction B2- Single Leg Hinge R&L TH- A1- Upper Body Agility Drill A2- Jump Rope A3-Sit to Stand B1- Single Leg R&L Cone Hops B2- Push Up Neg. Strength 1st of 3 weeks (Stability Focus 25 mins) Monday A1- Goblet Squat x10 A2- Static Lunge 5/5 Tempo A3- Lateral Lunge 5/5 Tempo A4- Pull-Up 5 (7 second Hold) A5- Band Rows 15 Thursday A1- Box Single Leg Lowering R&L 8/8 Tempo A2- Sled Push - Sprint A3- Core Double Leg Lowers 8 Tempo A4- DB Alternating R&L Bench Press 8/8 Tempo A5- Bar MMF Inverted Rows x2 Cool-Down Mobility
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AuthorChris Giesking, MS Archives
May 2017
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