|
Active warm up
Swiss Ball stretches
Cycle or row or jog for 10 minutes
Core Strength + Muscle Conditioning (complete these
exercises Monday, Wednesday and Friday)
Keep movements controlled (1-2 counts up, 2-3 counts down) and move
through full range. Breathe out as you lift the weight and breathe in as
you lower.
|
MB
Vertical Throws
 |
Equipment:
Medicine Ball
Reps: 10
Sets: 1
Weight: 1 KG
Video: here |
|
SB
Wall Squats
 |
Equipment:
Swiss Ball
Reps: 10
Sets: 1
Weight: Self
Video: here |
|
Hip
Extension Knee Flexion
 |
Equipment:
Swiss Ball
Reps: 10
Sets: 1
Weight: Self
Video: here |
|
Squats
Equipment:
None
Reps: Mon, Light; Tues
Heavy;
Wed Medium
Weight: Self
|
|
50CM
Box Jumps
 |
Equipment:
50 CM Box
Reps: Mon, 1 X 20;
Tues, 1 X 20; Wed, 2
X 20
Weight: Self
Video: here |
|
Stiff
Leg Deadlift
 |
Equipment:
Bar
Reps: Mon, Medium;
Tues, Heavy; Wed,
Light
Weight: Bar
Video: here |
|
Asymmetric
Press
 |
Equipment:
Swiss Ball
Reps: Mon, Heavy;
Tues, Heavy; Wed,
Light
Weight: 1 KG
Video: here |
|
MB
Dynamic Press
 |
Equipment:
Medicine Ball
Reps: 6-8-10
Sets: 1
Weight: Self
Video: here |
|
Hammer
Curls
 |
Equipment:
Free Weights
Reps: Mon, Light; Tues
Heavy;
Wed Medium
Weight: 1 KG
Video: here |
|
Canadian
Kayak
 |
Equipment:
Medicine Ball
Reps: 20
Sets: 1
Weight: 1 KG
Video: here |
|
Upright
Row
 |
Equipment:
Medicine Ball
Reps: 20
Sets: 2
Weight: 1 KG
Video: here |
|
Calf
Raises
 |
Equipment:
Medicine Ball
Reps: 12
Sets: 2
Weight: 1 KG
Video: here |
|
Core Stability (complete these
exercises Monday, Wednesday and Friday)
Keep movements controlled (1-2 counts up, 2-3 counts down) and move
through full range.
|
Praying
Mantis
 |
Equipment:
Swiss Ball
Reps: 15
Sets: 3
Weight: Self
Video: here |
|
Shoulder
rolls with MB
Equipment:
Medicine Ball
Reps: 10
Sets: 3
Weight: 1 KG
|
|
Kneeling
on SB - extension/flexion
 |
Equipment:
Swiss Ball
Reps: 10
Sets: 2
Weight: Self
Video: here |
|
Crunch
- MB over your head
Equipment:
Medicine Ball
Reps: 10
Sets: 3
Weight: 1 KG |
|
17
Years and
over 
