Here is a General Session Breakdown:
10 minute warm up with breathing, position, and co contractions to get your body ready for movement.
5-10 minutes of plyometrics and agility drills (low impact modifications for everything) to build athleticism, joint stability, and coordination as well as stimulate the nervous system.
20-25 minutes of strength (plyometrics could be mixed into this)
10-15 minutes of conditioning using aerobic and anaerobic intervals.
5-10 minutes of restorative movement and breathing to get you relaxed and start your recovery.
Here is an equipment list:
- 2 Dumbbells: 1 heavy (15-30lbs), 1 light (5-10lbs)
You can also sub any weight, KB, a Jug of Water, a book etc. (get creative as you need!)
- 1 Mat or Comfy Place to Lay Down
- A Chair or Sturdy Bench
- A Set of Super Bands (Link to Amazon)
You will need a place to hook them up and a rope and possibly carabiner. You may also want handles you can attach. (again, get creative) Here are some options: Carabiners, Handles, Handles + Carabiners + Door Hook
These are optional and I will give you modifications if you only have DB's so do not worry!