Gerage Garage (GG Fit)
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warmup w/ Bands
1 round 10 reps per side 1 ) Lying dynamic banded hamstring stretch 2) Glute Bridge 3) Deadbugs 4) Bird dogs 4) Worlds greatest Stretch 5) Partner TKE 6) Tib Raises 7) Calf raises
B1
A-March
1 x 20
B2
HIgh Knees
1 x 20
B3
A - Skip
1 x 20
B4
Straight Leg Bounds
C
Sprint
D1
Backward Sled Drag
D2
Forward Sled Drag
E1
Goblet Squat Variations
10, 8, 6
E2
Hex Bar / Trap Bar RDL
10, 8, 6
F1
Band Assisted Push Up
10, 8, 6
F2
Band Assisted Pull Up
10, 8, 6
Prep
A
Dynamic Warmup w/ Bands
1 round 10 reps per side 1 ) Lying dynamic banded hamstring stretch 2) Banded Glute Bridge march 3) Side plank with banded leg raise 4) Worlds greatest Stretch 5) Partner TKE 6) Tib Raises 7) Calf raises
B1
Patrick Step up / Poloquin Step
2 x 10
B2
Pogo hops
2 x 10
B3
Broad Jumps (GG)
C1
Alternating leg Bounds
8, 6
C2
Hurdle Bounds
8, 6
D
Depth Drops (GG)
2 x 8
E
Max Effort Hurdle Jumps
3 x 1
F1
Cossack Squat (GG)
F2
Push Press (GG)
G1
Knee over toe on bleacher
G2
Band Resisted Side Plank Row
A
40 Yard Sprint
B
25 yd dash
C
10 Yd Fly (20-30Yd lead in)
D
5-10-5 Shuttle
E
Lane Drill
F
Vertical Jump
G
Approach Jump
H
Illinois agility without ball
I
Illinois Agility with ball
