May StRength - Day 1

Anatomical Adaptation - 4 weeks

GOAL: Our goal with May strength is to prepare the body to absorb our big strength goals of the summer. This Anatomical Adaptation phase is designed to prepare our muscles, joints, and ligaments by focusing on stability, mobility, and general strength. Doing too much too soon can result in injury later on in the training year. We want our exercises to be controlled with full range of motion and correct body alignment.

SESSION:

Warm up: 15 - 30 minutes cardio

HIP AND SHOULDER CIRCUIT: x 2

Front Bridge with Ankle Bands - x 15 each direction

Front Bridge with Arm Bands - x 15 each direction

Hip Stretch with Thoracic Rotation – x 10 each side

Shoulder Cross Body DB (light) - x 12 each arm

Shoulder DB W's with External Rotation (light) - x 12

GENERAL STRENGTH CIRCUIT: x 3

Full ROM Pull Up (straight legs, all the way down with arms) - x 8 - 15 (use an assistance band if needed)

Single Leg Bench Hip Extension - x 12 each leg

Bar Bell Single Arm Row (light to medium) - x 10 each arm