Essential mobility

Choose 4 movements from this category
4 sets of each movement
Typically 30s sets*

*check with coaches

Easy day

Daily

Hip elevated back stretches

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Daily

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Daily

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Back bridges

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

Wall/floor angels

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Priority

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Lower back care

Choose two movements from this category
4 sets of each movement
Typically 6-8 repetitions (each side)*

*check with coaches

Medium day

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

KB swings (heavy/DL)

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Priority

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Adductor & hip flexor strength

Choose two movements from this category
4 sets of each movement
Typically 6-8 repetitions (each side)*

*check with coaches

All days

MD-2

Adductor plank with band flexion

Thick band

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

Adductor plank

With fast kick throughs

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Adductor plank

With mini band knee drives

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

Recline sit-up

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Banded knee drives/hanging KB lifts (in toes)

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Rotational stability

Elija dos movimientos de esta categoria
3-4 series de ambos movimientos

Easy day

MD-1

Single-leg pallof hop

Arms straight, over hurdle

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Canoe snatch

With aquabag

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Step-up canoe snatch

With barbell

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Single-leg pallof hop

Arms straight, over hurdle

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Canoe snatch

With aquabag

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

Step-up canoe snatch

With barbell

Coaching points

–

Volume

3-4 sets
6-8 reps

Hip locks/pelvic control

Choose two movements from this category
4 sets of each movement
Typically 6-8 repetitions (each side)*

*check with coaches

Medium day

MD-2

Wall switch & rotate

With ball

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

1-2-3 switches

Knee into band

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Deceleration

Choose two movements from this category
4 sets of each movement
Typically 6-8 repetitions (each side)*

*check with coaches

Hard day

MD-2

KB swing variations/snap down swings

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Priority

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Core/abdominals/back

Choose two movements from this category
4 sets of each movement
Typically 6-8 repetitions (each side)*

*check with coaches

Medium day

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

Bring behind head

Coaching points

–

Volume

3-4 sets
6-8 reps

Priority

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

Very careful with distance from wall

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Heavy

Bring behind head

Coaching points

–

Volume

3-4 sets
6-8 reps

Priority

-

Coaching points

–

Volume

3-4 sets
6-8 reps