Wednesday, May 13, 2020

Thursday 14th May 2020


Thursday 14/05/2020
Warm Up
·       Ankle, knee & hip rotations
·       Leg swings
·       Shoulder rotations (rotate arms)
·       10 Lunges alternating legs
·       Samson Stretch, hold for 10secs, 5 times each leg, alternating – lunge down to one knee & push hips forward stretching down front of leg.
·       3 Inchworms
3 Rounds
·       10 Squats
·       10 Push Ups
·       10 Sit Ups
Jog 200m

Pause Squats
·       5 sets of 10
·       Squat as low as you can go slooowly, well.
·       Pause at the bottom for 3 seconds & rise slowly
·       Add weight if possible
·       Rest 1 minute between sets

Glute Bridges
  • ·       5 sets of 12
  • ·       Feet on floor, chair, bench, anything


Renegade rows
  • ·       5 sets of 8 reps each arm
  • ·       Hands & feet or knees on the floor in a plank position, arms extended
  • ·       Brace through the middle & lift a DB to your chest with one arm, alternating arms



3 Rounds
·       20 DB Presses (10 each arm), press overhead any way (strict, push or jerk)
·       20 DB Overhead Lunges – hold DB overhead, arm extended, 10 each arm
·       Run 200m

Stretch
·       Quads, hamstrings
·       Samson stretch – 3 x 20 secs
·       Shoulders

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