RACE WEEK
PROGRAM OVERVIEW
DIFFICULTY: Intermediate
VOLUME / TIMING: Low / The week of your race. Be sure that when you schedule these training days, session B falls 48+ hours away from your race.
PROGRAM STRUCTURE: 1 week / 2 Sessions
SESSION STRUCTURE: 30 minutes of bodyweight + band training
EQUIPMENT: Exercise Bands, Minibands.
FOCUS: This program is designed to help you activate your body and nervous system to perform at your best on race day.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS: 45 SEC ON / 15 SEC OFF
1) Alt. Hip Stretch
2) 9090 Hip Transfers
3) Alt. Airplanes
4) Miniband Alt. Diagonal Kickback -
2 ROUND: 30 SEC ON / 10 SEC OFF
1) SL Bridge Right
2) SL Bridge Left
3) Push-up + Down Dog
4) Alt. Crab Bridge Reach
5) Hollow Hold -
2 ROUNDS: 30 SEC ON / 10 SEC OFF
1) Squat + Row
2) 1/2 kneeling AR Press + Lift Right
3) 1/2 kneeling AR Press + Lift Left
4) Side Plank Row Right
5) Side Plank Row Left
6) Anchored Deadbug Right
7) Anchored Deadbug Left
8) Alt. Reverse Lunge + Reach
9) Split Jumps
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS: 45 SEC ON / 15 SEC OFF
1) Alt. Pigeon Stretch
2) Inchworm + Worlds Greatest
3) Step Back + Reach
4) Miniband Box Step -
2 ROUNDS: 30 SEC ON / 10 SEC OFF
1) Bridge
2) Bridge March
3) Deadbug
4) Bear Hold + Taps
5) Flags
6) Hinge + T -
2 ROUNDS: 30 SEC ON / 10 SEC OFF
1) AR Press + Side Step Right
2) AR Press + Side Step Left
3) 1/2 kneeling Chop Right
4) 1/2 kneeling Chop Left
5) OAOL Step Back + KT Row Right
6) OAOL Step Back + KT Row Left
7) Split stance Banded Rotation Right
8) Split stance Banded Rotation Left
9) Vertical Jump + Pedal Stance Landing
Welcome to race week! Be sure to keep it light in these sessions and use them to properly ramp up to your race. Perform these sessions so that Session B falls 48+ hours away from your race.