10/side hamstring floss
5 Inch Worm
10 Double Leg Glute Bridge
10/side Double Leg Glute Bridge
1 min/side Super Couch Stretch
100-m Overhead MB Carry (30/20 lb.) 20 MB Russian Twists
20 MB Hip Extensions
100-m Overhead MB Carry (20/14 lb.) 20 MB Russian Twists
20 Hip Extensions
100-m MB Carry
20 MB Russian Twists 20 Good Mornings
400-m Indian Run with class/2 groups
Then, as a class perform 2-3 min. of: Dead Bug – Squat hold – Superman Hold
*On the coach’s call of any one of those movements, the athletes need to switch to that movement as quickly as possible. Have them hold/perform the movement for any given time and then switch again.
*At the start, make the gaps in movements somewhat large, then closer together as you progress so they are constantly moving!
(10-15 min.) Supplementary Work
6 Split Stance Bent over DB Row, each side 6 (total) Barbell Landmines
*Rest as needed between sets.
*Work in partners for the sake of logistics.
*Increase the load for each movement each round.
*The goal is to work up to a moderately heavy load for both. Challenging, but not impossible.
Using the MB they will use for the workout, have them perform:
100-m Bear Hug Carry 10 Good Mornings 100-m OH Carry
10 Russian Twists
10 Ground-to-Overhead with MB
10 Hip Extensions or workout modification
*Prep for the workout as needed. (10-15 min.) Perform Workout
1-2 min. Keg Drill Over Ball (minus the keg)
1 min. Seated (static) Hamstring Stretch, each side