November 19, 2018

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Warm-up
Sets Reps
Tissue Quality Work – Foam Roll / Lax Balls, Etc. 1
5-10m as needed
Release and Reposition Series 1
5-10m as needed
Five Way Hip 1
5-10m as needed

Activation's & Mobility Sequence

 

Sets Reps
Hip Lift 1 30s
Front Plank 1 5 breaths
Side lying T-spine Rotation 1 10
Split Squat 1 5
Lateral Squat 1 5
SLDL 1 5
Ankle Mobility (Middle & Outside) 1 10, 10

 

Activation's & Plyometric's Circuit (Circuit x 2)

 

Sets Reps
Mini Band In-Outs 2 10s + 5,5,5
Hop & Stick 2 5

 

Tri-Sets

Tri-Set A – Circuit Movement Sets Reps
A1 KB Hikes to KB Swings 3 5 & 10
A2 Hip Lift 3 30s + 10 x 2s
A3 Push Up Tap 2 10
Tri-set B – Circuit Movement Sets Reps
B1 Split Squat Goblet Hold to Split Squat Goblet Position 3 20s + 5
B2 Alternating DB Bench Press 3 10
B3 Wall Slide 2 10
Tri-set C – Circuit Movement Sets Reps
C1 SLDL 1 DB 3 10
C2 DB Row 3 10
C3 Side Plank 2 10 breaths

Categories
Daily Training

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