Here is a quick Activation Block to prepare your athletes for the training session. It consists of Fluid Dynamics (Local). Then we move to the SMUR with the mini band, a shoulder Excitation drill with a Pro Band and finally some Sensory activation with quick feet and change of head position. In this drill we want you to shake your head, tilt your head or rotate your head while moving laterally.

The tool for this superset is the barbell. Pick a comfortable weight so you don't have to change the weight every time.

Set yourself up by a cable machine. For your SL RDL's you can hold on to the cable for balance as you do the movement. IF lower back begins to ache, slow down and or pick a lighter weight. You can also use a DB if a KB is unavailable.

This superset is last because there is no weight involved. The use of a band or pullup machine is encouraged to hit the targeted amount of reps.

Massage and elevate the feet while listening to soothing sounds. Buddhist meditation music works well and soothes and elevates the parasympathetic system making it easier for you to sleep.