Warm Up
- · Hip, knee & ankle & shoulder rotations
- · Jogging on spot 1 minute
- · High knees & heels to butt
- · 4 Inchworms – bend down keeping legs
as straight as possible, walk hands out to a plank & do a push ups then
reverse to standing
- · 10 Squats
- · 10 Push Ups
- · 10 Sit ups
- · 10 Jumping Jacks
- · 3 Burpees
·
Good Mornings
- · 5 sets of 10
- · Back straight, hinge at waist &
bend over no more than 90 degrees
- · Add weight if possible
AMRAP 15 Mins (as many rounds as
possible)
- · 8 Push Press (DB) – shoulder to
overhead
- · 10 Sit Ups
- · 12 DB or KB Swings
Stretch
- · Shoulders – arms wide & squeeze
shoulder blades
- · Hug yourself & squeeze
- · Shoulder rotations both directions
- · Cat stretch – hands & knees on
ground stretching back up & down
- · On back & ball up squeezing knees
to chest & rock gently to release the back
- · Hamstring – sitting & reach down
legs to stretch
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