PRE – L2 – P2 – Week 3 – HC
| Movement |
Reps/Breaths
|
| Roller/Ground Hamstrings with Alternating Reach |
2x regular, 3x w/ reach
|
| Side Lying Pullback with Reach | 5 each |
| All Fours Alternating Breaths | 3 each |
| Down Dog to Spiderman to Pigeon to Squat | 3 each |
| 1/2 Kneel Pullback Split Squat Hold |
3 pullbacks, 1x 10 sec hold
|
| Lunge Series (Reverse, Lateral, Step Behind) | 3 each |
| Movement |
Reps/Breaths
|
| High Hip Reverse Crawl | 8 each |
| SLDL to Elbow March | 8 each |
| Elbow Lateral March | 8 each |
| Forward/Backward Skip |
10-15 yards
|
| Cross in Front Skip |
10-15 yards
|
| Lateral Skip | 10-15 yards |
| Movement | Length |
| Low to Medium A Run |
10-15 yards
|
| Backpedal |
10-15 yards
|
| Low to High A Run |
10-15 yards
|
| Backwards Run |
10-15 yards
|
| Low to High A Run |
10-15 yards
|
| Drop Shuffle |
10-15 yards
|
| Low to High A Run |
10-15 yards
|
| Drop Run |
10-15 yards
|
| Skip for Height | 6 each |
| Skip for Distance | 6 each |
| Build Up Sprints |
40-60 yards
|
| Movement |
Sets x Reps
|
|
| A | Linear Bounding | 2×15 yds |
| 60 seconds between sets | ||
| B | Push Up Start | x5 ea |
| 60 seconds between reps | ||
| C | Build Up 40 | x4 |
| 30 seconds between sides, 2-3 min between sets | ||
| D | Y Run Audio | x3 ea |
| 30s rest between sides, 2-3 min rest between sets | ||
| E | 60/120 Shuttle | x4 |
| 50 yds |
||
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