Wednesday, May 6, 2020

Thursday 7th May 2020


Wednesday 07/05/2020
Warm Up
  • ·       Rotations – ankles, knees, hip & arms
  • ·       Jogging, side step
  • ·       3 Inchworms
  • ·       10 Lunges
  • ·       10 Squats
  • ·       10 Push Ups
  • ·       10 Jumping Jacks


The Seven (mod)
7 Rounds
  • ·       7 DB Presses (each arm)
  • ·       7 Thrusters (each arm)
  • ·       7 Crunches
  • ·       7 DB Rows (bent over, each arm)
  • ·       7 Burpees
  • ·       7 DB or KB Swings
  • ·       7 Push Ups


Stretch
  • ·       Triceps – elbow high, bend your arm & touch your back then lean your elbow on something solid & stretch down the back of your arm
  • ·       Hamstrings, Quads
  • ·       Hip flexors – lunge forward to one knee & press the hip forward & under
  • ·       Shoulder rotations
  • ·       Body twists
  • ·       Anything else


DB Presses – press the DB or any weight from shoulder to overhead. Do 7 on one arm before changing to the other.
Thrusters – DB on shoulder, squat & drive up pressing the weight overhead

Crunches – on ground, stretch out then crunch up legs & arms to try to touch knees to elbows

DB Rows – hinge at waist with DB in one hand, lift the DB to chest with the arm, squeezing shoulder blades

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