Progenex - get yours today

Progenex – get yours today

Warm up: Dynamic mobility of coaches choice
Pre-mobility: Place feet up wall while laying on your back with one foot banded. 2min each

Health and Fitness
A.Three sets of:
A1. Deadlift x 6-8 reps @ 20X1, Rest 60 seconds
A2. Palof Press x 6 (pause for 3s at extended position), rest 60s
A3. Plank from Elbows x 45-60 seconds, Rest 60 seconds

B. In Groups of 3 (same sex):
Each group will have 4 sandbags (45/20). The sand bags will start on the start line by the main back ally door. Partner 1 will start by taking one bag at a time to the 100m line. P1 will move the first sand bag 100m, then run back and pick up the second sand bag and run it to the 100m mark. you will do this as fast as possible for all 4 sand bags. When all 4 sand bags are moved Partner 2(who was standing at the 100m mark will then do the same only moving them back to the start line. When all 4 bags are back at the start line partner 3 will then go. Each partner will complete this 5 times.

Note: make sure the sandbags are not in the direct path of any vehicles. We do not want to make any neighbors angry

Classic:

imageA.Three sets of:
A1. Deadlift x 6 reps, Rest 60 seconds
A2. Pallof Press x 6 (pause for 3s at extended position), rest 60s

A3. Plank from Elbows x 45-60 seconds, Rest 60 seconds

B. In Groups of 3 (same sex):

Each group will have 4 sandbags (45/20). The sand bags will start on the start line by the main back ally door. Partner 1 will start by taking one bag at a time to the 100m line. P1 will move the first sand bag 100m, then run back and pick up the second sand bag and run it to the 100m mark. you will do this as fast as possible for all 4 sand bags. When all 4 sand bags are moved Partner 2(who was standing at the 100m mark will then do the same only moving them back to the start line. When all 4 bags are back at the start line partner 3 will then go. Each partner will complete this 5 times.
Note: make sure the sandbags are not in the direct path of any vehicles. We do not want to make any neighbors angry

C. Mobility = Foam Roll and smash out shoulders