Strength & Conditioning – Session 1b

In the first phase of training we focus on muscle adaptation and building strength. There are three strength workouts per week with the third being optional. The first workout of the week is MoMo Monday which focuses on movement patterns, flexibility, and recovery. MoMo Monday is light in intensity, contains one strength circuit targeting a different muscle group each week, and follows our Sunday long workout. The second strength session takes place on Thursdays following our midweek speed session. This session is of moderate intensity and contains both an aerobic component and strength circuit. The third strength session is optional and can be completed either on Fridays or Saturdays. This session typically makes use of equipment such as dumbbells, barbells, etc…

Part 1: Mini-Band Activation + Feet and Ankle Strength Exercises

Begin with the Mini-band Activation Routine, then perform the feet and ankle strength exercises (20 steps each):

• Toe Walk
• Heel Walk 
• Heel Walk Everted 
• Toe Walk Everted
• Heel Walk Inverted
• Toe Walk Inverted
• Supinated Side Foot Walk 
• Pronated Side Foot Walk 
• Toe Scrunch Walk 

Part 2: General Strength Circuit

Perform each exercise 10x.  Repeat the circuit 3x with 1-min recovery between exercises or as much as needed and 2-mins between circuits.

• Squats
• Hollow Rock 
• Push-Up with Rotation
• Single Leg Glute Bridge (R & L)
• Dips
• Alternating Lunge Jumps 

Part 3: Static Flexibility

Hold each static position for 30 secs or 7 deep inhale-exhale cycles.

• Supine Hamstring (R&L)
• Quad (R&L)
• Hurdle Stretch (R&L)
• Butterfly
• Hip Flexor (R&L)
• Child’s Pose