Day 2 – May 2020 (online)

WARM UP

Jogging - 20 secs

Straight leg kicks - 20 secs

high knee tucks - 20 secs

3 sets

Double lunge reaches - 5 each side

Side step and reach - 5 each side

Adductor rocker - 8 each side

Cat/camel - 6

Thoracic rotation - 6

ACTIVATION

Banded pull aparts - 6

Banded overhead - 6

X band walks - 10/10/10

2 sets

CONDITIONING

Banded OH squats x 10

Crab toe taps x 8 each side

Up down plank x 4 each side

AMRAP - 6 mins

STRENGTH

Single arm split squat row x 10 each side

Bent vertical row/pullover x 8 each side

Deadbugs (3 sec hold) x 6 each side

Rest 60 secs

3-4 Sets

Hamstring walkouts x 10

Bench dips/OH extensions x 8-10

Banded or dumbbell curls 1.25 reps x 10-12

Rest 60s

3-4 sets