Notes
Tri team strength workout. 30 min dynamic stretching warmup followed by 30 min strength circuit.
Warm up:
Movement prep:
Mini-band internal/external rotations
http://www.coreperformance.com/knowledge/movements/mini-band-standing-2-legs-external-rotation.html
Glute bridges
http://www.coreperformance.com/knowledge/movements/glute-bridge-football.html
Hip crossovers
http://www.coreperformance.com/knowledge/movements/hip-crossover-football.html
90/90 openings
http://www.coreperformance.com/knowledge/movements/90-90-stretch-baseball.html
Worlds greatest stretch
http://www.coreperformance.com/knowledge/movements/forward-lunge-elbow-to-instep-tennis.html
Marching
-Make sure that you are bringing the knee up to 90 degrees and then contacting with the front to mid-foot of the shoe.
-Keep a slight lean forward
Forward lean to accelerations
http://www.coreperformance.com/knowledge/movements/acceleration-falling-start-soccer.html
Circuit (3 times):
Runners row- with weight or without weight 15Xeach 2-3 sets
http://www.coreperformance.com/knowledge/movements/romanian-deadlift-1-arm-1-leg-contralateral.html
Single leg Bench touchdowns- 15Xeach 2-3 sets
-Chest tall, neutral spine
-Keep knee inline with hip, but behind toe
-Slow on the way down and drive back up
-Make sure you have some feedback system to tell you when you have reached your lowest
Point
Linear band walks-20 steps forward 20 steps backward 3 sets through
http://www.coreperformance.com/knowledge/movements/mini-band-bent-knee-linear-walk-knees.html
Diagonal arm lifts – 10each side 3 sets.
http://www.coreperformance.com/knowledge/movements/pillar-bridge-diagonal-arm-lift-feet-wide-push-up-position.html