Sunday, May 10, 2020

Monday 11th May 2020


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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