Rick Karsdorp

Winter Break: Training Plan

Goal: Be ready to commence impacts & running work upon return

Week 1

Warm-up 1

Hip flexor stretch (w backwards reaches)

Volume

3x30s each side

Warm-up 2

Kneeling wall reaches

Volume

3x30s

1

Single-leg box squat (w mini band)

Volume

3×8 each leg

2

Single-leg band figure 8's

Volume

3x20s each leg

3

Walking lunges to arabesque

Volume

3×10 steps

4

Good morning to plate behind head

Volume

3×8

5

Recline sit-up (w plate fig 8s)

Volume

4×12

Start small & slow, then get bigger & faster

Week 2

Warm-up 1

Hip flexor stretch w band

Volume

3x30s each leg

Warm-up 2

Overhead lunges (w plate) 5s down

Volume

3x30s each leg

1

Single-leg box squat (w mini band & DB)

Volume

4×6 each leg

2

Single-leg band hops

Volume

3×6 each leg

3

Reverse lunge to fast knee drive

Volume

3×6 each leg

4

Recline sit-up (w fast punches)

Volume

4×8 punches

5

Good morning overhead reaches (w plate)

Volume

3×10 total