Warm up:

3 rounds

• 200 meter jog
• 20 high knees
• 10 Air Squats
• 20 Butt Kicks
• 10 Alternating Lunges

Mobility

3 rounds of 10 reps

⁃ Leg Circles

⁃ Shoulder rotation

⁃ Bird Dog

⁃ Superman

Hip Band Work

3 rounds of 12 reps

⁃ Glute Bridges with Band and weight on hips

⁃ Kicks backs – band around ankle. Standing

⁃ Side kicks – band around the ankle

Main Set

Super Set

4 x

⁃ 12 deadlifts with band (focus on the eccentric and concentric phase of the

⁃ 15 diamond push up

⁃ 15 side plank raises

1 min recovery

4 x

⁃ 12 Weighted Reverse lunges

⁃ 12 Push Press or military press

⁃ 15 hanging revers ab curls

1 min recovery

4 x

⁃ 12 Front Squats

⁃ 12 lateral Raises

⁃ 10 low plank / high plank ( up, up, down, down)

Core

3 rounds

⁃ 30 sec scissors kicks

⁃ 30 sec ankle taps

⁃ 30 sec pelvic tilt

Cool down: Foam roll and stretch

Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.com/join-today/

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