Athletes, see workouts below for each day of the weekend; make sure you all get this done in preparation for the week of training ahead.
Distance: Easy 40-60min run
Sprinters: Easy 20-30min jog
Throwers: Easy 10-15min jog
After run everyone should do mobility session below (utilize links if you don't know the exercise)
Couch Stretch 3x30s
Prayer Stretch 3x30s
T-Spine Rotation 3x10ea.
Leg Lowering 3x10ea.
Brettzel 3x30s
Table Stretch 3x10
90/90 Hip Opener 3x10ea.
SATURDAY
WARMUP:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Jumping Jacks
• Fire Hydrants
• Alternating Lunges
MAIN STRENGTH: (use weights you have)
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Thoracic Roatation (10 each side)
• Alternating Reverse Lunge (10 each side)
• Squats
• Good Morning
FINISHER:
3 rounds x 30 seconds per exercise, no rest between rounds
• Hip Bridge
• Push-Up
• Lateral Hip Opener
SUNDAY: YOGA