Preseason – Body Weight+ and Endurance Training

Warm Up

• 2 Minute Row or Jump Rope
• Lateral Band Walk x 15 (each Side)
• Lunge to Scaption x 10 (each side)
• Pike Hold to Deep Squat x 10

Workout

• 5:00 Jog (6-7 RPE)
• 1:00 0% Run (7-10 mph)
• 1:00 5% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 6% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 7% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 8% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 9% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 10% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 9% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 8% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 7% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 6% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 1:00 5% Walk (3-4.5 mph)
• 1:00 0% Run (7-10 mph)
• 2:00 0% Jog (5-6 RPE)

Cool Down

• Kneeling Hip Flexor Stretch x 60 seconds (each side)
• Band Hamstring Stretch x 60 seconds (each side)
• Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
• Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
• Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.