Mi-Strength

Warm Up
Frog hops--- air squats—broad jumps----plank to push up for tricep and shoulder mobility-single jump ropes
2-3 rounds of higher reps


Mobility/Activation 
After they’ve broke a sweat 1) wrist and 2) tricep mobility


40/20 (4 rounds)
-Hold 2 kb in front rack position and cat/cow with the finger tips pointed back towards the face


20/10 4 rounds
-Farmer carry and – Banded high pulls or low to high band stretch




STRENGTH 1 (TEMPO AND HEAVY)
Warm up to heavy enough weightJ


FRONT SQUAT
5 sets
3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up


*You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights


60-90 second of rest in between.


Strength 2
Front rack RFE lunges. You can use bb or 2 heavy db or kb. Try not to just “rest” completely on the shoulders if they are using db or kb. Have rear foot elevated. Higher is not betterJ Front rack position is better.


4 sets of 6/6 each leg