Foam Roll& Correctives
Dynamic Warm Up
Sprint Option 2-5 Rounds of......
1x800m < 3:20 rest5-6min, 2x400m < :90 rest 3x200m < :45 rest 1.5-2min, 4x100m < :20 rest :60sec
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1, 2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
Interval Sprint 22-26 max effort sprints of :30-:45sec Rest :90-:120sec between each rep
Row Option
1x500m row moderate even pace, work to rest ratio 1:1 EX: If it takes 5 min to complete the 500m rest 5 min
2-5 Rounds of.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 3x250m row rest 2.5:1, 4x100m row rest 3:1
Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.BW Squats 2.Squat Jumps 3.1/2 Hold Push Ups 4.Superman Hold 5.Backward Lunges
6.Sit Ups 7. Lateral Bounds 8. Burpee to Pull Up 9.Jumprope
10. Mountain Climbers 11.Supine Rows 12. Sit Ups 13. 5/10/15 lateral yd shuttle 14.Rest
Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right 2)5xGet ups Left 3)30 Yard Sprint 4)5xClean+Squat 5)5xPush Press 6)30 Yard Sprint 7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left 10)30 Yard Sprint
No comments:
Post a Comment