Group 1
Warm up: easy 10 min jog then 3 sets of:
10 Bird dogs
Single leg RDL's x 8 per leg
Foam roll quads, IT areas, Glutes, and calves for 1 min each
Front Squats (Focus on bracing and breathing)
warm up front squats x 3 x 10 just the bar
8 reps at 65%
6reps at 75%
5 reps at 80%
4 reps at 85%
then 3 sets of:
Nordic curls x 8
Goblet squats x 8
Eccentric step-up focus x 8 per side
Heavy carries x 100ft
CORE:
90/90 Copenhagen 15 sec each side x 3
Arrested supermans x 10 x 3
V-ups x 10 x 3
Group 2
Warm up: easy 10 min jog then 3 sets of:
10 hamstring ball rolls
10 air squats
10 Bird dogs
Foam roll quads, IT areas, Glutes, and calves for 1 min each
3 sets of
Single leg RDL's x 8 per leg
Step ups (where the knee is just below 90 degrees) x 20 total
90/90 Copenhagen 15 sec each side x 3
Rest 2 min
Then:
15-12-9 Sandbag Bear Complex
upfrontGroup 3
Warm up: easy 6 min jog or walk then 3 sets of:
10 hamstring ball rolls
10 air squats
10 Bird dogs
Foam roll quads, IT areas, Glutes, and calves for 1 min each
4 rounds of
Step ups x 10 total
Standing on one leg perform 10 bicep curls x 8 on one leg and 8 on the other
rest in between rounds 1 min
3 rounds of:
Step mill for 2 minutes moderate pace
Supine hamstring walkouts x 10 total
Wall Sits x 30 sec
rest 1 min in between
Then finish with:
5 min easy jog or 10min walk
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