Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 2, Session 2
Last week, we familiarized ourselves with what may have been a dozen new exercises and movements. We now aim to improve our movement patterns, execution, and strength by repeating these exercises and increasing both volume and intensity of each session. All exercises can be performed without weights or props. If the exercises feel too easy, then it is recommended, whenever possible, to add weights or make use of a mini-band to make the exercise more challenging. To best gauge your progress and identify your baseline use the PDF provided in each session to keep notes of your sessions outcomes.
Click HERE to download printable version.
PART I: ACTIVATION & WARM-UP
Option 1: Mini-band activation routine + 1-3 mile easy run, 15-30 minute stationary bike ride, or elliptical.
Option 2: Mini-band activation routine + 5-minute jump rope w/ variations
Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.
- 1-min both Feet
- 30-sec Left Foot only
- 30-sec Right Foot only
- 1-min Alternating
- 30-sec Side to Side
- 30-sec Front to Back
- 1 min Alternating or both Feet
PART II: MOBILITY & STRENGTH
Perform circuit 2x with 15 secs between reps and 30 secs recovery between sets. Take 1-2 min before moving on to Part III.
- Forward Squat Walk: 10 Steps
- Backward Squat Walk: 10 Steps
- Lateral Squat Walk: 10 Steps – Leading Right
- Lateral Squat Walk: 10 Steps – Leading Left
- Push-Up Walk: 10 Push-ups
- Duck Walk: 10 Steps
- Plie Squat-Turn Walk: 15 Squats
PART III: CORE & HIPS
Perform circuit 3x with 15 secs between reps and 30 secs recovery between sets. Take 60-secs before moving on to Part IV.
- Side Plank Leg Lifts: 10-15 Reps each side
- Slider Pike: 10 – 20 Reps
- Russian Twists: 30 secs
PART IV: LOWER & UPPER BODY
Perform circuit 3x with 15 secs between reps and 30 secs recovery between sets.
- Kang Squats: 15-20 Reps
- Russian Baby Maker: 10-15 Reps
- Dumbbells Burpee Deadlift: 10-15 Reps