Strength & Conditioning – Session 3a

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 + DYNAMIC FLEXIBILITY

Begin with the Mini-band Activation Routine, then perform each movement of the following circuit in a controlled manner for 20 reps or 30 secs. Move through each exercise leisurely.

• Alternating Knee to Chest
• Dynamic Glute (R & L) 
• Side Bend 
• Toe Touch Reach 
• Dynamic Hip Flexor (R & L) 
• Leg Swing (R & L)
• Elbow-Ankle Lunge w/ Rotation (R & L)
• Alternating Dynamic Hamstring 
• Dynamic Calf Stretch

PART 2: GENERALSTRENGTH CIRCUIT

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

• Duck Walk: 20 Steps 
• Crab Walk Forward: 20 Steps 
• Crab Walk Backward: 20 steps 
• Crab Walk Lateral (Left & Right): 20 Steps each side
• Inch Worm: 10-20 Reps or AMAP
• Gorilla Walk: 20 Reps 
• Bear Crawl: 20 Steps
• Alligator Walk: 20 Steps