Integrate Sports
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Animal Based Movement Prep - L2
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
B1
Barbell Deadlifts
3 x 6 @ 75 %
B2
Seated Box Jump
4 x 5
C1
Barbell Hip Thrusts
3 x 8 @ 75 %
C2
Pogo Jumps
3 x 12
D1
Single Leg Glute Bridge (foot elevated)
3 x 8
D2
Copenhagen Hold (Short Lever)
3 x 2 @ 30
E1
Turkish Get Up
3 x 5
E2
Single Leg Lowers
3 x 12
A
Jog
1 x 5:00
Prep
B
Movement Prep (Hip)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
C1
Broad Jump
3 x 3
C2
Wall Drill - Single Exchange
3 x 6
D
3 Point Accelerations
3 x 4 @ 5, 10, 15
E
Cool Down
1 x 5:00
Prep
A
Animal Based Movement Prep - L3
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
B1
Barbell Split Squat
3 x 6 @ 75 %
B2
Single Leg Hop
3 x 8
C1
Goblet Lateral Lunge
3 x 8 @ 75 %
C2
Lateral Bound
3 x 5
D1
Single Leg Bridge ISO Hold
3 x 5 @ 5
D2
Single Leg Calf Raise
3 x 15
E1
Stability Bear Crawl in All Directions
3 x 15
E2
Half Kneeling Single Arm Overhead Press
3 x 8 @ 75 %
A
Jog
1 x 5:00
Prep
B
Movement Prep (Hip)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
C1
Linear Bounds
3 x 3
C2
Wall Drill - Double Exchange
3 x 6
D
Band Resisted Sprints
2 x 4 @ 5
E
2 Point Start Accelerations
3 x 3 @ 5, 10, 15
F
Cool Down
1 x 5:00
