by Julie M. | Feb 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10 PVC Pass Thrus 10 PVC Around-the Worlds 5 Hang Muscle Snatch 5 OHS 5 Hollow Rocks 5 Hang Power Snatch 5 Knee Lifts 5 Hang Power Snatch *Add lightweight to the bar 5 Hang Power Snatch 5 T2B 5 Burpees STRENGTH/SKILL Skills...
by Julie M. | Feb 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP With a partner complete: 30 Partner Wallballs 30 Partner Chest passes 30 Medball Cleans 30 Hollow Rocks 8 TGU (2 ea arm for each athlete) *One person works Then foam roll: – Quads – Hamstrings – Calves –...
by Julie M. | Feb 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Dynamic Warmup “Dynamic Warm-Up” High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation METABOLIC CONDITIONING 200 Meter Sprint Intervals (No...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
