4.4.19 Training Sessions (2)

GENERAL FITNESS
30/90 Intervals
30s HARD interval +
90s “Rest”
Alternate between the following “rest” stations:
1. 15x American KBS (53/40)
2. 150m Jog
3. 7x Burpee/Pull-ups (7/6′)
15 rounds (30 minutes)
THne:
10-Minute Plank (high or low, player choice)
Every drop = 5x Strict T2B
Then:
Stretch and foam roll




STRENGTH
2×10 Quadruped Diaphragmatic Breathing
3×6 (each) Single-Leg Glute Bridge with Ext. Rot.
Then:
20-15-10 DB RDL, climbing
Then:
Back Squats
2x10x65%
2x6x75%
1x3x85%
Between sets do 15x Frog Leg Glute Bridge
Then:
3x30s KB Front-Rack Hold. Feet together, squeeze your ass, belly tight
Between sets do 3x30s Bent-Body Hollow
Then:
Cool Down



PHOTOS