Mobility, Activation & Warm-Up Over the Shoulder Barbell Stretch x 60 seconds per side Pec Smash x 60 seconds per side followed by … Two rounds of: 200 Meter Run 15 Single Arm Banded Presses 15 Bent Over Reverse Flyes 15 Lateral Raises 45 Seconds of Arms Only Echo/Assault Bike A. Eleven sets of: Strict…

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial…

Mobility, Activation & Warm-Up Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a fewt-spine pulses on a bench Spend 2-4 minutes mobilizing your hamstring by flossing and rolling out. and then … Three rounds of: 100 Foot Suitcase Carry (50 feet each arm) 100 Foot Single Arm Overhead Carry (50…

Mobility, Activation & Warm-Up Spend 60-90 seconds in the following mobility pieces on each side… -Lat Foam Roll -Thoracic Spine Foam Roll -Banded Front Rack Stretch Followed by… Every 4 minutes, for 12 minutes: 5 Right Arm Kettlebell Presses 3 Right Arm Windmills 50 Foot Right Arm Overhead Carry 5 Left Arm Kettlebell Presses 3…

Mobility, Activation & Warm-Up Spend 60-90 seconds in each of the following stretches on each side… -Band Distracted Hip Flexor Stretch -Band Distracted Perfect Stretch Followed by… Three rounds of: 90/90 Hip Rotations x 5 reps each side Clean Grip Bar Pull Back Drill x 5-7 reps Followed by… Two sets of: 5 Clean Grip…

Coach Holden goes over a few options for you on suggested order of events. Coach Holden Strategy Videos Event 1 Event 2 Event 3 Event 4 Quarterfinals Event 24.1 Mobility, Warm-Up, Game Pace & Event Mobility 12-Minute Mobility for Hip Hinge Take 5 minutes to roll out the hamstrings, glutes and QL and then ……

Mobility, Activation & Warm-Up Perform 60-90 seconds on each side of the following mobility pieces: –Tricep Stretch –T-Spine Pulse on Bench, Rack or Table –Banded Perfect Stretch Followed by… Two sets of: 60 Second Echo/Assault Bike Over/Under Barbell Drill x 5 reps each direction Followed by… Three sets of: 3-Position Snatch Empty Bar A. Every…

Mobility, Activation & Warm-Up Upper Body Banded Circuit (10 reps each) Y’s, T’s, W’s x 10 reps followed by … Three sets of: 5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold 10 Ring Rows 10 Dumbbell Bent Over Reverse Flyes 30 Second Elbow Extended Side Plank (each side) A. Twelve sets of: Strict Press…

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial…

Mobility, Activation & Warm-Up Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a few t-spine pulses on a bench and then … Three sets of: 50 Foot Suitcase Carry (each side) 50 Foot Single Arm Overhead Carry (each side) 20 Plank Position Shoulder Taps 20 Banded Face Pulls Followed by……

Mobility, Activation & Warm-Up Spend 60-90 seconds in each of the following stretches on each side… –Band Distracted Hip Flexor Stretch –Band Distracted Hamstring Floss Followed by… Three rounds of: 90/90 Hip Rotations x 5 reps each side Single Leg Hip Bridges x 10 reps each side Banded Good Mornings x 15 reps Alternating Cossack…

Mobility, Activation & Warm-Up Spend 60-90 seconds in the following stretches on each side… –Banded Lat Stretch -Banded Front Rack Stretch –Band Distracted Pec Stretch Every minute, on the minute, for 12 minutes (3 sets of): Station 1: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Lunges Station 2: 2 Wall Walks +…