· 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
· 3 Sets of 10 (5 each arm)
· Plank position or hands & knees
· Lift DB from floor to chest with one arm squeezing shoulder blade
· 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.
· 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