Tuesday 28th April 2020

Warm Up

• ·       Rotations – ankle, knees & shoulders
• ·       Jog 100m
• ·       Side step
• ·       10 Good Mornings – flat back & hinge at hips standing up tall
• ·       10 Jumping Jacks
• ·       Do 3 of each exercise at an easy pace

Filthy Fifty

• ·       50 Box Jumps or Step Ups
• ·       50 Push Ups
• ·       50 KB or DB Swings
• ·       50 Walking Lunges
• ·       50 Sit Ups
• ·       50 Push Press – 25 each arm (DB or KB); bar if you have it.
• ·       50 Back Extensions
• ·       50 Thrusters – 25 each side (DB or KB); bar if you have it
• ·       50 Burpees
• ·       50 Double Unders (100 skips) or Jumping Jacks

Reduce the number of reps to suit – Dirty Thirty?

Stretch

• ·       Everything
• ·       Quads – heels to butt
• ·       Hamstrings – sit & reach down to toes
• ·       Shoulders – hold a pole, door frame, anything & lean away stretching across the chest
• ·       Samson Stretch – lunge down to one knee pushing hips under & forward to stretch hip flexors (front of leg at the joint)
• ·       Anything else you can think of.

Push Press – weight from shoulder to overhead. Use a small dip at knees & hips and stand powerfully to help press the weight overhead. If your weight is too light, do a strict press – no dip.

Back Extension – lay face down, hands under chin and using the back, lift chest & shoulders off the floor. If you want more, lift feet as well. Try to squeeze up & not jerk up.

Thrusters – holding a weight, squat and drive up powerfully to press overhead. If you have a bar, use that.