Conditioning Block 2

Block 2 (4 Weeks- Start June 23rd-July19^th)

Week 1 June 23^rd- June 28^th

Movement Prep- Everyday (Alternate between Mobility A and B)

Lift- Monday, Wednesday, Friday

Conditioning- Tuesday, Thursday, Saturday

Tuesday June 24^th

Mobility, Warm up, Movement prep

Foam Rolling Circuit A

Mobility Circuit A

Warm Up A

Jumps

Double Leg jumps- 10 consecutive, moving forward- rest – repeat 6x

Single leg jumps- Continuous 3x10 jumps each leg.

Runs

Walk- on heels only-2x60 yards

Walk- on outside of foot only- 2x60 yards

Walk- on inside of foot only-2x60 yards

Tabata- 3 times on bike or elliptical 1 tabata 1min rest between sets.

Stride- on grass 4x 100m

Thursday June 26th

Repeat June 24^th

Saturday June 28^th

Tabata- 3 times on bike or elliptical 1 tabata 1min rest between sets.

Rest week- None

Week 2 June 30^th - July 5^th

Movement Prep- Everyday (Alternate between Mobility A and B)

Lift- Monday, Wednesday, Friday

Conditioning- Tuesday, Thursday, Saturday

Tuesday July 3^nd

Repeat June 24^th

Thursday July 5th

Repeat June 24^th

Saturday July 5^th

Tabata- 3 times on bike or elliptical 1min rest between sets.

Week 3 July 7^th - July 12^th

Movement Prep- Everyday (Alternate between Mobility A and B)

Lift- Monday, Wednesday, Friday

Conditioning- Tuesday, Thursday, Saturday

Tuesday July 8^nd

Mobility, Warm up, Movement prep

Foam Rolling Circuit A

Mobility Circuit A

Warm Up A

Jumps

Double Leg jumps- 10 consecutive, moving forward- rest – repeat 5x

Single leg jumps- Continuous 3x10 jumps each leg.

Runs

Walk- on heels only-1x60 yards

Walk- on outside of foot only- 1x60 yards

Walk- on inside of foot only-1x60 yards

Tabata- 4 times on bike or elliptical 1 tabata 1min rest between sets.

Stride- on grass 3x 100m

Thursday July 10th

Repeat July 8th

Saturday July 12^th

Tabata- 4 times on bike or elliptical 1 tabata 1min rest between sets.

Week 4 July 14^th - July 19^th

Movement Prep- Everyday (Alternate between Mobility A and B)

Lift- Monday, Wednesday, Friday

Conditioning- Tuesday, Thursday, Saturday

Tuesday July 15^th

Repeat July 8^th

Thursday July 17^th

Repeat July 8^th

Saturday July 19^th

Tabata- 4 times on bike or elliptical 1min rest between sets.