The Yard Athletics, LLC
Strength & Conditioning5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Monday EF 5/4-6/21
4x: 20 sec Pele's/toe taps 10 sec rest 1x: 60 sec couch stretch, each side 60 sec knight to hamstring, each side 30 sec downward dog 30 sec walk the dog 30 sec V-stance rotation 2x: 5 dynamic squat stretch 30 sec wall sit
B
Goblet Squat with Tempo
3 x 6
C1
Russian KB Swing
C2
Tuck ups
3 x 10
D1
Seated Leg Raise
8, 7, 6
D2
Russian Twist
3 x 20
E1
Bodyweight Turkish Get-ups
1 x 6
E2
Turkish Get Up
1 x 6
A
Walk
2 x 600 @ 400
Prep
A
Wednesday EF 5/4-6/21
1x: 60 sec cobra to child's pose 60 sec wall book opener, each side 60 sec banded tricep stretch, each side 2x: 10 scap pushups 3-5 Yoga pushups 10 banded pull aparts
B1
1-Arm DB Row
3 x 6
B2
One-Arm DB Bench Press
3 x 6
C1
Bench Dips
3 x 10
C2
Alternating Supermans
3 x 10
D1
Zottman Curls
3 x 10
D2
Close Grip Push-Up
3 x 10
E
Tuck up Hold
3 x 1:00 @ 0:30
A
Walk
2 x 600 @ 400
Prep
A
Friday EF 5/4-6/21
1x: PVC or band around the world 10 cat/cow 10 four legged t-opener, each side 60 sec hip flexor stretch, each side 3x: 20-30 sec glute bridge ISO hold -rest as needed 1x: 10 db shrugs, light weight 10 db Romanian deadlifts, light weight 10 bicep openers
B
Stagger Stance Double DB RDL
3 x 6
C
Seated Arnold DB Press
3 x 6
D1
Single Leg Squat to Bench
3 x 6
D2
Standing DB Snow Angels
3 x 10
E1
DB Glute Bridge
3 x 10
E2
DB Front Raise
3 x 8
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Everyday Fit
Everyday Fit
Everyday Fit
