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
Balance
·
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
Strength
·
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
Stretch
·
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.
Twists
·
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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