Warm-up | Main part | Recovery | |
|---|---|---|---|
Mon | Warm-up | Activation 1 | Mobility – mix |
Tue | |||
Wed | Warm-up | Activation 2 | Mobility – mix |
Thu | |||
Fri | Warm-up | Activation 1 | Mobility – mix |
Sat | |||
Sun | Warm-up | Activation 2 | Mobility – mix |
Warm-up
Warm-up
- 1. Star Jumps
- 2. High Knee Punching
- 3. Shuffle Abduction
- 4. Arm Circles
- 5. Jump Twists
- 6. Groin + Hammy Stretch
- 7. Rolling + Pike
- 8. V-Sits Ups (A) 5x
- 9. Roll + Vertical Jump (A) 3x
- 10. Arrhythmic Jump (A) 5 x
Main Part
Activation 1
- 1. Step-up (3+3)
- 2. V Sit Ups (3)
- 3. Vertical Jump (3+3)
How-to:
- 4 repetitions
- 1 minute rest
- Circuit Training
- Explosive concentric
Activation 2
- 1. Kneeling jump + Vertical Jump (3)
- 2. Hip Thruster (3+3)
- 3. Depth Jump (3)
How-to:
- 4 repetitions
- 1 minute rest
- Circuit Training
- Explosive concentric
Recovery
Mobility - mix
- 1. Sitting Pike Stretch
- 2. Split
- 3. Doorway Chest Stretch
- 4. Kneeling Lunge Stretch (single)
- 5. Pancake Stretch
How-to:
- 2 x 45 sec