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)
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
Related
Categories
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by
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Nov 16, 2018
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by
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Dec 14, 2018
