Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 5, Session 2

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

1. Mini-band Activation Routine
2. 1-4 mile warm-up or any other light aerobic exercise, i.e., elliptical, cycling, etc.. for 15-30 mins

PART II:  CONDITIONING

Perform the circuit 3x with 30 secs between exercises and 1-minute recovery between sets.

• Mountain Climber: 30 secs AMAP* 
• Toe Touch Crunch: 30 secs AMAP 
• Push-Ups: AMAP 
• Lunge (R&L): 15 Reps on each side

*As Much As Possible

PART III:  STATIC FLEXIBILITY

Perform each movement in a slow controlled manner for 20 reps and/or 30 secs holds. Move through each exercise leisurely. Repeat the circuit 2x.

• Supine Hamstring (Right)
• Supine Hamstring (Left) 
• Quad (Right)
• Quad (Left)
• Hurdle Stretch (Right)
• Hurdle Stretch (Left)
• Butterfly
• Hip Flexor (Right)
• Hip Flexor (Left)
• Child Pose