Daily Session 6/7/13

General Warm Up: 10 minutes

Dynamic Stretch: 5 minutes

Prep: 3 way Stop n Go Drill. 7 Rounds and 5 reps of each. Set cones at 10 yards

A1. Stop n Go Fwd to BP. R foot touch at top and bottom

A2. SB Alt T Row from Upper body Bridge position x 10ea

B. Stop n Go Fwd to BP. L foot touch at top and bottom

B2. SB Alt T Row from Upper body Bridge position

C1. Stop n Go lateral shuffle

C2. Bird Dog with sand bell in hand

D1. Stop n Go drill w/R foot turn at top and bottom

D2. SL RDL w/OH sand bell press

E1. Stop n Go drill w/L foot turn at top and bottom

E2. SL RDL w/OH sand bell press

F1. Perform all Stop n Go Drills (but 3 reps each)

F2.Bird Dog with sand bell in hand

Conditioning: @20 yards

3 x dummy/bag push (2: work/rest ratio)

6 x sprints(2: work/rest ratio)

Perform the following exercises for 4 Rounds:

TRX Row x 15

Burpees x 10

Cone (6 cones lined up at 1 yd apart) – either 2 foot hops, fwd shuffles, high knees, etc x 6

dB Duck unders x 6ea

dB Star Lunge x 3

Conditioning: @20 yards

5 x dummy/bag push (2: work/rest ratio)

10 x sprints(2: work/rest ratio)

Home Workout: Complete 3 rounds. After each round perform 3 sets no rest and 5 reps each of the following Burpees, skater jumps and quick step ups (12″-18″).

dB Alternating T Rows x 15

Dolly or Physioball Pikes x 15

SL RDL and OH Press x 15ea

Bird Dog x 15ea with dB

Conditioning Workout: @20 yards. If you have no bag just do the sprints.

2 x dummy/bag push (2:1 work/rest ratio)

4 x sprints(2:1 work/rest ratio)

2 min rest

4 x dummy/bag push (3:1 work/rest ratio)

8 x sprints(3:1 work/rest ratio)

2 min Rest 

8 x dummy/bag push (4:1 work/rest ratio)

16 x sprints(4:1work/rest ratio)

Cool Down: Static Stretch

 

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