Tuesday, April 14, 2020

Wednesday 15th April 2020




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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