FINAL WEEK: DAY 1

WOW, FINAL WEEK!!! I know it was a big commitment to come every week on Tues/Thurs!!! You all had great improvements not just in strength, but you believed you could do, working through injuries or just good ole fashion consistency…all of the commitment is going to pay of when the season starts!!!


Tues (3/2): Weights and Measurements - show up either at 10:45am or 6:15pm so we can get through these quickly:

Circumferences of: Neck, Chest, Waist, Hips, R Thigh, R Arm

Warm Up/ Mobility/ Drill

8 reps Glute Activation

15 reps Ab Bridge

15 reps Glute Hamstring Activation

10 reps Booty Scoot

10 reps Bear Crawls

10 reps Inchworms

Then:

10 reps each Leg Swings Lateral/ Frontal

Toe Touches - 10m

Ankling - 10m

Hip Rotations "Over the Hurdle" - 10m

Hip Rotations "Opening the Gate" - 10m

Skips - 10m

High Knees - 10m

Butt Kicks - 10m

Baseline Tests - Record ALL numbers & any modifications

Timed 2 Mile Run. If you are UNABLE to run, then you will complete an all out 1,600m ROW test…row as fast as you can for 1,600m & record the time.

Sit & Reach

1 Minute Timed Situps - complete as many sit ups as possible in 1 minute

1 Minute Timed Pushups - complete as many push ups as possible in 1 minute

1 Minute Timed Squats - complete as many squats as possible in 1 minute


If time permits, then we will complete OH Press or Push Press Max.

OH PRESS or PUSH PRESS:

5 reps @ 50% of your expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of your expected 5 rep max, rest 2-3mins in between

5 reps @ MAX


Cool Down: YOGA

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