Athletic Performance Matters
Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Prep
A
Warm up W1-4 - Cricket - Dev Prog
Kneeling Spiderman - 5/ side (2 sets) Double Leg Glute Bridge - 10 (2 sets) Angry Ape - 5/leg (2 sets) Stomping Bear 5/leg (2 sets)
B1
Plate Squat
3 x 12
B2
Deadbug: Assisted Bent Knee Heel Tap
3 x 10
C1
Kneeling Good Mornings
3 x 12
C2
Side Plank - Kneeling
3 x 15
D1
Split Squat - DB Front Loaded
3 x 10
D2
Calf Raise - Dbl Leg - Unloaded
3 x 10
E1
Kneeling - Push-Up
3 x 10
E2
Pullover - Lying to Knees
3 x 10
Conditioning
A
Warm Up - W1-4 - Cricket Dev Prog - Cond
Jog Throughs - 2x20m - jog between 2 cones, 20m apart Small Skips - 2x20m Backwards Running - 2x20m Heel Flicks - 2x20m Double Leg Ankle Hop - 10 A March - 10m B Stretch - 2x 10/leg
B
Intervals
Prep
A
Warm up W1-4 - Cricket - Dev Prog
Kneeling Spiderman - 5/ side (2 sets) Double Leg Glute Bridge - 10 (2 sets) Angry Ape - 5/leg (2 sets) Stomping Bear 5/leg (2 sets)
B1
Plank
3 x 0:30
B2
Pallof Press - Banded
3 x 10
B3
Step-Ups
C1
Kneeling Swiss Ball Mini Rollouts
3 x 10
C2
Kneeling Plate Rotations
3 x 5
C3
Adductor Side Plank
3 x 15
D1
Deadbug: Assisted Heel Slides
3 x 10
D2
Kneeling side plank with clams
3 x 10
D3
Lateral band walks
3 x 10
Conditioning
A
Warm Up - W1-4 - Cricket Dev Prog - Cond
Jog Throughs - 2x20m - jog between 2 cones, 20m apart Small Skips - 2x20m Backwards Running - 2x20m Heel Flicks - 2x20m Double Leg Ankle Hop - 10 A March - 10m B Stretch - 2x 10/leg
B
Intervals
Prep
A
Warm up W1-4 - Cricket - Dev Prog
Kneeling Spiderman - 5/ side (2 sets) Double Leg Glute Bridge - 10 (2 sets) Angry Ape - 5/leg (2 sets) Stomping Bear 5/leg (2 sets)
B1
KB Deadlift
3 x 12
B2
Press Up Hold with Shoulder Taps
3 x 10
C1
Glute Bridge (Mid Lever)
3 x 12
C2
Side Plank - Kneeling
1 x 15
D1
Split Squat - DB Front Loaded
3 x 10
D2
Wall Sit with Calf Raises
3 x 10
E1
Kneeling - Push-Up
3 x 10
E2
Lying Banded Rows
3 x 10
