Monday 11/05/2020
Warm Up
- · Rotations to warm up joints – arms,
hips, legs, knees & ankles
- · Jog 40m
- · 10 Jumping Jacks
- · 5 Burpees
- · 10 Squats
- · 10 Lunges
Glute Bridges
- · 4 sets of 15
- · Laying on ground face up
- · Heels on a box or bench or feet flat
on floor about a foot from your butt.
- · Press up through your feet lifting
hips to make a straight line from knees to shoulders
5 Rounds
- · Run 400m
- · 25 Squats
- · 20 Step Ups or Lunges
- · 15 Push Ups
Stretch
- · Hamstrings & quads
- · Glutes – cross one ankle over the
other leg & press the crossed ley away
- · Shoulder rotations
- · Calf stretch - drop heels or raise toed & lean forward
- · Hip Flexors – lunge to kneeling &
press hips forward
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