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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