Warm Up
·
Angle & Knee rotations
·
Jogging on spot
·
High knees & heels to butt
·
20 Jumping Jacks
·
10 Good Mornings – hinge ate waist no more
than 90 degrees
·
10 Lungs & 10 reverse lunges
· 10
Push Ups
Renegade Rows
·
3 Sets of 10 (5 each arm)
·
Plank position or hands & knees
· Lift
DB from floor to chest with one arm squeezing shoulder blade
5 Rounds
·
Run 400m
·
30 Step Ups
· 30
Thrusters
Step
Ups – use a bench, step, walk up a flight of stairs, just make sure it is
stable & you extend the hips at the top and stand tall.
Thrusters
– use a DB or KB, squat & press the weight overhead. No need to alternate
arms but try to make an even number of reps on each.
Stretch
·
Samson stretch – lunge down to one knee pushing
hips forward & under, do 3 x 20secs each side.
·
Quad stretch – left heel to butt & feel
a stretch along the front of your leg – 3 x 20
·
Arm – hand high on a wall and lean in
stretching out shoulder joint.
· Shoulder
– arm across the front of body, thumb down
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