Thursday, April 16, 2020

Friday 17th April 2020

Warm Up
·       Easy jog
·       Side step, grapevine
·       12 Lunges & 12 reverse lunges
·       Touch toes & reach tall 6 times
·       4 Inchworms – Hands to floor & walk out to a push up, then walk the hands back & stand tall, trying to keep legs as straight as possible
3 Rounds
·       8 Squats
·       8 Push Ups
·       8 Sit Ups

·       Stand one leg for 3 sets of 30 secs, alternating legs.
·       Heel to toe walk along a line or walk on top of a street gutter

·       3 sets of 12 Single leg Deadlifts
·       KB, DB or any weight, see video

4 Rounds
·       40 DB or KB Twists
·       40 Goblet Squats
·       40m Waiters walk
·       Run 400m

·       Hamstrings – sit and reach for toes on each leg – hold for 3 sets of 30 secs each
·       Quad stretch – standing or laying on one side, bend knee to try to pull heel to butt: 3 sets of 30 secs each leg
·       Shoulders – stretch arms out to side, squeeze back through shoulder blades & rotate thumbs to rear.

·       Sit on floor or ground legs slightly bent in front & lift the weight from one side to the other touching the ground on each side.
·       Each time across is 1 rep

Goblet Squats
·       Hold the weight in front of body at chest height and squat

Waiters walk
·       Hold weight overhead with arm fully extended and walk.
·       Try to achieve 20m on one arm before changing to walk back
·       Along the path at surf club car park & back is around 40m

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