Monday 27th April 2020

Monday 27/04/2020

Warm Up

• ·       Ankle & knee rotations to warm up
• ·       Skiing 20 strokes – hinge at the waist swinging the arms forward to back then forward again as you stand.
• ·       20 Jumping jacks
• ·       6 lunges forward & 6 reverse lunges

3 Rounds

• ·       4 Presses each arm – shoulder to overhead (DB or KB)
• ·       8 Push Ups
• ·       12 Squats

Strength

• ·       3 sets of 5 reps each arm of shoulder presses
• ·       Press a DB or KB from your shoulder to full arm extension (slooowly).

4 Rounds

• ·       30 Walking Lunges
• ·       21 KB or DB Swings
• ·       12 Push Ups

Lunge – long strides, try to achieve a 90 degree angle on your leading knee & us your glutes (butt) to stand rather than lean forward.

KB or DB – hinge at the waist and stand using a powerful hip movement to drive the weight overhead of you are confident or eye height if less confident. Try not to lead with the knees, it a hip action.

Stretch

• ·       Quad stretch – seated on ground, bring your foot back to your butt, stretching down the front of your leg
• ·       Glute stretch – on back, one leg crossed over the other, hands between, gripping the leg & pulling back while pushing the crossed leg away
• ·       Chest stretch – hand behind back, cross fingers & hold hands stretching and opening the chest.