MENTAL TOUGHNESS – UB HORIZONTAL PUSH

Intention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, deadbugs 5ea.
**Coaches leave 10-15 mins before the B series to go over the movements, start setting up the gym when the athletes are on the 3rd set of the A series.

3 Sets increasing load from last week
A1) DB Bench press x 6 – 8
A2) BB or DB Hip Thrust x 6 – 8
A3) Side planks x 30s ea

B) Mental Toughness – Stronger every round! – 3 rounds – 1 min stations – 1 min rest after each round (18 min)
**Coaches this will need to be set up in Stations for athletes to move to, it should flow from one exercise straight into the next exercise, as soon as the clock beeps as finished they move straight into the next station with no rest. Nasal breathing can help facilitate this. This is a high volume workout, keep the weights moderate. Have 2 athletes per station and encourage them to focus on good technique to get them through it.

– 1 min Wall balls
– 1 min BB/DB Deadlift
– 1 min Box jumps
– 1 min DB push press
– 1 min Rower erg
– 1 min Rest

C) Recovery – lying on back feet up the wall for as long as needed, then stretch quads, glutes, back and shoulders