Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 5, Session 1
In this final week of Pre-season we focus on recovery and keeping things light in order to begin the training season feeling refreshed. In the final two sessions we focus on recovery and flexibility with a combination of some core work and a short conditioning circuit.
PART I: ACTIVATION + WARM-UP
- Mini-band Activation Routine
- 1-4 mile warm-up or any other light aerobic exercise, i.e., elliptical, cycling, etc.. for 15-30 mins
PART II: CORE
Perform 15 Reps of each exercise. For single sided exercises perform 15 reps on each side. Transition from one exercise to the other with minimal recovery. Repeat the circuit 2x. Recover 1-2 mins between sets.
- Crunch w/ Twist (L&R)
- Back Hyper
- Flutter Kick
- Single Leg Hip Extension (L&R)
- Side Up (L&R)
- Back Hyper w/ Twist (L&R)
- L-Up to Hip Lift
- Supine Hip Extension
- Double Leg Slide
- Toe Touch Crunch
PART III: STATIC FLEXIBILITY
Hold each static position for 30 secs or 7 deep inhale-exhale cycles.