Wednesday 30th April 2020

Warm Up

• ·       10 twists – standing tall & twist shoulders & arms side to side
• ·       4 Inchworms – keeping legs as straight as possible, reach down & walk hands out to plank position, do one push ups & walk hands back to standing
• ·       10 Push Ups
• ·       10 Sit ups
• ·       10 Squats
• ·       Run 40m

Good Mornings

• ·       4 sets of 12 (weighted if you can)
• ·       Stand tall, then hinge at the waist keeping a straight back (you’ll need to stick your butt out).
• ·       Do not go past 90 degrees at the hip
• ·       Stand tall again
• ·       Rest between sets

Glute bridges

• ·       4 sets of 12
• ·       Lay on the ground, feet on a seat, bench or box if you can. Feet on the floor otherwise
• ·       90 degree angle at the knees
• ·       Squeeze hips up to make a straight line from knees to shoulder.

EMOM 20 mins (every minute on the minute)

• ·       12 Russian twists (DB or KB)
• ·       5 Squats
• ·       Run 40m

Stretch

• ·       Quads & Hamstrings
• ·       Calves – front of foot on or against a raised surface, heel down & hold for 30 secs
• ·       Calves – repeat above but pressing knee forward. You should feel this lower down
• ·       Standing back twists
• ·       Anything else