Day 1:
Lower Body Prep:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90
Primary strength work:
Squat – 3×4-6 reps at 85%
Deadlift – 2×4-6 at 85%
Weighted back extensions – 4×10-15 reps
Secondary conditioning:
Assault bike –
4 rounds – 15s maximal effort/45s seconds rest
Then
5 minutes at Zone 2 Aerobic
Then
3 rounds – 15s maximal effort/45s seconds rest
Then
10 minutes Zone 1 Recovery
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Back extensions were a stretch for those hammies. No weight
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