Warm Up
- 8 x quad stretches (4 on each side)
- 8 x squats
- 8 x IT cross legged squats
- 8 x Forward lunge with a twist
- 8 x Windmills
- 8 x Overhead stretches to the L and R
- Bent over stretch – legs and torso make a right angle. Swing hips side to side.
- 4 x LRL side lunges
- 4 x RLR side lunges
Main Set
Set #1: Two Rounds of 10-15 reps each exercise.
- Superman holds
Hold end positions for 2s. - Mountain climbers with sliders
12 reps on each leg - Clam shells
Lie with your back to a wall. Bend knees. Make sure heels, butt, shoulders and head are touching wall. Open top leg knee up and close.
Set #2: Two Rounds of 30s or 10-15 reps each. Attach stretch cords at chest level.
- Bent over freestyle.
Face the attachment. Swim for 30s. - Punches at chest level on one leg
Back to mount
Punch for 30s on each leg - Arrested position rotator cuff
Back to mount.
Pull down. - Arrested position rotator cuff
Face mount
Start with palms level with elbows. Pull back
Day 1
Two rounds of 10 reps each exerise.
Day 2:
Two rounds of 12 reps each exerise.
Day 3:
Two rounds of 15 reps each exerise.
