SOFT TISSUE WORK AND MOBILITY

Foam Rolling

Quads, IT Bands

  • IT Band Smashing x 1 min/side
  • Quad Smashing x 1 min/side

Lower Body

  • Runner’s Lunge Sequence (Extended Version)

Upper Body

  • Infinity Hovers x 5/side

MOVEMENT

Quick Feet Drills

2 Rounds

30 sec ON / 30 sec OFF

  • Front-to-Back Hops
  • Side-to-Side Hops
  • In-In-Out-Out (Linear)
  • In-In-Out-Out (Lateral)

CONDITIONING

AMRAP in 28 Minutes

  • Axis Leopard Crawl x 1/direction

then…

  • 20 Mountain Climbers/side
  • Axis Leopard Crawl x 1/direction

then…

  • 30 Walking Lunges
  • 20 Mountain Climbers/side
  • Axis Leopard Crawl x 1/direction

then…

  • 40 Pushups
  • 30 Walking Lunges
  • 20 Mountain Climbers/side
  • Axis Leopard Crawl x 1/direction

then…

  • 50 Woodchoppers
  • 40 Pushups
  • 30 Walking Lunges
  • 20 Mountain Climbers/side
  • Axis Leopard Crawl x 1/direction

then…

  • 60 sec Plank
  • 50 Woodchoppers
  • 40 Pushups
  • 30 Walking Lunges
  • 20 Mountain Climbers/side
  • Axis Leopard Crawl x 1/direction

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