Prep
1-2 mins rolling out quads
1-2 mins rolling out glutes
1-2 mins rolling out triceps
#
Activation
15 Glute bridges
10 Single leg lying banded hip flexor pulls
15 Lying banded dorsiflexion
10 single leg step ups **each side **complete one side
#
Warm-up
500m row
15 supermans
15 sit-ups
–
2 Rounds
10/7 cal bike
100m run
10 air squats
–
2 Rounds
10 knee tucks
10 box jumps **stepping down
#
BB work
2 Rounds
5 RDLs
5 Bent over row
5 back rack forward elbow rotations
5 front squats
#
Mobility
:45 sec Banded hip Flex/ext.
:30 sec Lunge w/elbow to the floor
:30 sec Frog stretch
:45 sec Banded Front rack stretch
:20 sec Thoracic/Lat w/PVC supinated grip x2 sets
**Athlete specific
#
Weightlifting
Squat Cleans @knee height: Build to s heavy 3 rep
**Use Block, to avoid perform from a TnG Hang
+
Drop set @85-90%: 1 set x3 reps
#
Plyo
Seated box jump: build to a high height for the day
**Ages: 35-49 Only
–
50+: 4-5 sets:
2 Slam balls + 1 burpee broad jump + high jump
**Rest 2 mins between sets
#
Conditioning
10 Rounds
10 GHD sit-ups
15 Air squats
10/8 Cal bike
–
50-54
7 GHD sit-ups
–
55+:
7 Rounds
7 GHD sit-ups
15 Air squats
10/8 cal bike
#
BE Complete
Box step overs: 3 sets x20 reps w/weight vest
**Rest 1 min between
Double DB Single leg DLs: 3 sets x10-12 reps **Each side
Sorensen hold: 4 sets x:60 sec ;Rest :90 sec between
**Weighted for those who can