Thursday, April 29, 2010

Todays Training Session!

Max Lower Body Day

Foam Roll - You know yourself

Stretch - Hip Flexors

Activation:
Single Hip Lifts 2x10secs
Feet Elevated Scap Push Ups x10
Feet Elevated Push Ups x10
Wall Slides x10

Mobility:
Ankle Mobility x10
Leg Swing x10
Reaching SLDL x5 Each Leg
Quadruped T-Spine Rotations x10
Static Spiderman x5 Each Leg
Squat to Stand x5
Alternating Lunge Matrix x5 Each Way

Dynamic Warm Up (Linear today):
Knee Hug
Heel to Butt and Reach
Spiderman
Inch Worm
Skip
Heels Up (Butt kickers)
Knees Up
Straight Leg Skip
Backpedal

Plyo's and Medball:
Plyo: Single Leg Hops Continuous 2x5

Medball: OH throw with step 2x10 (5 each leg),
& Standing side throw with step 2x10 (each side)

Total Warm Up Time: 15mins

Strength Session:

A1: Deadlift 7x1 @ 90%
A2: Standing T-Spine Rotations 6x10

B1: Clean Grip RFE Split Squat 3x5
B2: Plank Row 2x10

C1: Barbell RDL 2x12
C2: Standing Isometric Pallof Press with band 2x2x10secs/5secs


video



Conditioning:

4 Rounds:
Burpees x15
Split Squat Jumps x16 (8 Each Leg)
T-Push Ups x16 (8 Each Side)
Star Jumps x15

Rest: 60secs

Stay Strong:

RB

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