High Rep Recruitment
Day 1 (Shannon)
(Complete the following 7 sections)
Section 1: Foam Roll
Foam Roll the Muscle Groups listed and perform the Stretch and Activations as shown in video. Spend 1 miniute per muscle group!
Section 2: Stretch
Hold each stretch for 30 seconds/side! Breathe deeply into your stromach while in position.
Section 3: Activate Perform each of the following exercises for 10 reps
Section 4: Movement
Instruction:Perform each exercise moving at a comfortable pace. Perform each movement for 30-40 yards, 1x through
Section 5: Power/Plyo
Instruction: Perform the following Circuit for 2 total rounds.
a1) Med Ball Slams w/ Jump (15 reps)
a2) Transverse Hurdle jump +Stick (10 Jumps)
Section 6: High Rep Recruitment
Complete the following 3 strength exercises in a circuit for the amount of reps required. Complete 3 sets at a fast past tempo. focus on engagement. Rest for 1 minute and continue until all 3 sets are completed.
Strength Circuit #1
1A)Smith Machine Narrow Back Squats (20 reps)
1B)Stability Ball Bench Press (20)
1C) TRX Pikes (10/side)
Strength Circuit #2
2A) Single Leg Bridge on Stab. Ball (20 reps)
2B) Tall Kneling Cable Bar Pulldowns (20)
2C) Step up Cable Lift (10/side)
7)Conditioning: Airdyne Sprints: Sprint for 20 seconds then rest for 40 seconds. Repeat 6x.