Thursday, November 10th 2016

Warm-Up:

20m Walking Lunge

20m Reverse Walking Lunge

40 x Leg Swings

400m Run @ Easy Pace

 

Movement Prep:

PNF Calf Stretch x 1:00 p/leg

Fencing Stretch x 3 p/side

Mini Band Knee Lifts x 10 p/leg

 

Strength:

Single Leg Squat on 20” Box – 5 x 5 p/leg

Then:

Dumbbell Lateral Lunge – 3 x 8-10

Then:

Single Leg Dumbbell Deadlift (Ipsilateral) – 3 x 5 p/leg

 

Conditioning:

4 x 400m Run

Rest 2:00 after each run.  Each run should be for fastest time possible