Tuesday 14th April 2020

Warm Up

·       Ankle, knee & hip rotations

·       Leg swings

·       Shoulder rotations (rotate arms)

·       10 Lunges alternating legs

·       Samson Stretch, hold for 10secs, 5 times each leg, alternating – lunge down to one knee & push hips forward stretching down front of leg.

·       3 Inchworms

3 Rounds

·       10 Squats

·       10 Push Ups

·       10 Sit Ups

Jog 200m

Squat Pulses

·       5 sets of 10 to 12

·       Normal squat as low as you can go, well.

·       Pulse up & down 10 to 12 times, no higher than half the depth of the squat.

·       Rest & interchange sets with Push Up Pulses below

Push Up Pulses

·       5 sets of 10 to 12

·       Start in Plank position, arms extended on floor or bench, whatever you normally use

·       Toes or knees on floor

·       Lower to chest to floor & pulse to about half way up & down to the floor.

·       Reduce numbers if you need to rest on the floor mid set – try to complete each set unbroken

4 Rounds

·       20 DB Clean & Presses, alternating arms – DB is taken from the floor to shoulder and then pressed overhead any way (strict, push or jerk)

·       20 DB Overhead Lunges – hold DB overhead, arm extended, 10 each arm

·       20 Mountain Climbers

Stretch

·       Quads, hamstrings

·       Samson stretch – 3 x 20 secs

·       Shoulders