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Week 5 (December 30 - January 5, 2013)
Week 5 (December 30 - January 5, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Dec. 30th Tuesday Dec. 31st Thursday Jan. 2nd Friday Jan. 3rd Sat...
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Rosa Hancock
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Week 5 (December 30 - January 5, 2013) DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
Monday Dec. 30th
Tuesday Dec. 31st
Thursday Jan. 2nd
Friday Jan. 3rd
Saturday Jan. 4th
Warm Up
Movement Prep
10 min dynamic movement dynamic stretching
Pick 4 exercises in the movement prep handout
Pick 4 exercises in the movement prep handout
10 min dynamic movement dynamic stretching
Agility #1
Core Pick 4 exercises in the core handout
Pick 4 exercises in the agility handout #1
Fartlek Run (change your pace alternating strides at different pace) 2x15 min Up to 80% of your speed on the fastest stride
Strength #1 (Strength Handout #1)
Movement Prep Pick 4 exercises in the movement prep handout
Wednesday Jan. 1st DAY OFF
Movement Prep
Agility #2
Core Pick 4 exercises in the core handout
Pick 4 exercises in the agility handout #2
High Intensity Steady State Run
10 min Foam Roll and Stretching
Pick 4 exercises in the core handout
Circuit (Circuit Handout)
5x3 min at 85%
15/15
Strength #2 Cool Down
Core
(Strength Handout #2)
(Alternate 15 sec at a good pace with 15 sec rest) 10 min 2x6min Foam Roll and Stretching
Cool Down
Sunday Jan. 5th DAY OFF
Warm Up
Movement Prep Handout Ankle Mobility Ankle alphabet 2x each leg
Heel to toe walk 2x10 each leg
Hamstring Flexibility Active single leg lowering 2x10 each leg
Hip Mobility 3-Way hip mobility 2x10 each leg
Spiderman to hamstring stretch 2x10 each leg Spiderman lunge to rotation 2x10 each leg
Gluteus Strengthening Band lateral walk 2x10 each side
Shoulder / T-Spine Mobility Wall slide press up and rotation 2x10 each
Balance Single leg squat 2x10 each leg
Band monster walk 2x10 each side
Straight arm forward and backward 2x10 each
Lateral jump to land on one foot 2x10 each
Core Handout Lumbar Spine Stability Forearm bridge
Side bridge
Push up bridge
Side bridge on hand
Unstable surface 3x30 sec
Leg abduction 3x10 each
Unstable surface 3x20 sec
Leg abduction hold 3x10 sec each
Hip extension 3x10 each
Shoulder raises 3x10 each
Foot touches on side 3x10 each
Shoulder raises 3x10 each
Rotation / Movement Resistance / Movement Production Back extension on SB 3x10
MB overhead throws 3x10
Sitting MB overhead throws 3x10
Sitting MB lateral throws 3x10 each
Quad. position elbow to opp. knee touches 3x10 each
Reverse crunch squeezing SB 3x10
Strength #1 Handout Objectives: Quadriceps dominant
Focus on quality and high intensity using heavy weights and long rest between sets
1) Bulgarian split squat 4x6 each side
Rest: 1 min between sets with quadriceps and gluteus stretches
2) Incline dumbell Overhead press 2 sets of:
3) Nordic curls 4x4 reps
Rest: 1 min between sets with hamstrings and gluteus stretches
4) 1-Arm DB Row 4x8 each side
5 reps 75% 4 reps 80% 3 reps 85% 2 reps 90% 1 rep 95%
Rest: 1 min between sets with shoulder and arm stretches
Rest: 1 min between sets with shoulder and arm stretches
Strength #2 Handout Objectives: Hip dominant
Focus on quality and high intensity using heavy weights and long rest between sets
1) Sumo deadlift 4x6 reps
Rest: 1 min between sets with hamstrings and gluteus stretches
2) BB military press 4x8 reps
Rest: 1 min between sets with shoulder and arm stretches
3) DB Step Ups 4x6 reps each
4) Lat pull down 4x8 reps
Rest: 1 min between sets with quadriceps and gluteus stretches
Rest: 1 min b/w sets with shoulder and arm stretches
Circuit Handout Objectives: Combination lift and Reps
4 sets Rest 1 min between each exercise 1) Forward lunge to overhead press 5x each side
2) Lateral lunge to horizontal press 5x each side
3) Reverse lunge to biceps curls 5x each side
Agility #1 Handout Ladder drills Pick 6 patterns and do 4 reps each 1) High Knees - 1 step each 2) High Knees - 2 steps each
3) Lateral High Knees
4) Single Leg Hops
5) Jump outside/inside
6) Carioca
7) Jumps alternating foot position
8) Slalom
9) Lateral High Knees with change of side
10) Forward/Backward movement with change of side
11) High Knees to slalom
12) Jumps Outside/Inside to High Knees
Agility Handout #2 Offensive players 1) Show and turn to sprint behind 2x each side
2) Jog to a sprint to get behind 2x each side
Sprint 15 yds to get behind Sprint 20 yds
Show
Change of pace
Turn (open up)
Jog
3) Show, sprint behind with cut to get front post 2x each side
4) Box sprints with cut 2x each side
1) Sprint 10 yds front post to 10 yds back post
Sprint 10 yds (front post)
2) Sprint 10 yds back post to 10 yards front post
Sprint 10 yds Show
Turn (open up)
5) Pressure drill 2x each side
6) Pressure drill and track back
Pressure 10 yds
Pressure 5 yds
Pressure 5 yds
Pressure 5 yds
Pressure 5 yds Track back 10 yds
Agility Handout #2 Defensive players 1) Step and sprint back 2x each side
2) Step, drop and track back 2x each side
Sprint (track player) 15 yds Sprint (track player) 20 yds Step (5 Pressure (step) 5 yards
3) Drop and turn to track a player on 1vs1 2xeach side
Drop 5 yds
4) Drop and sprint to defend a cross 2x each side Sprint 10 yds to defend front post and move your feet quickly to face a cross
Sprint (track player) 10 yds
Drop 2 yds
Turn Drop 5 yds
5) Pressure (forward and side) and sprint back 2x each side
Sprint back 10 yards
6) Pressure forward and angles 2x each side
Pressure 5 yds
Track back 10 yds
Pressure 5 yds
Pressure 5 yds
Pressure 5 yds
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