Strength and Conditioning 1:30:00 [0]
Gym with the boyz. Plus Clem. Plus Rona.
4x Thoracic exercises
All fours, spiderman, press-up, elbow
2x10 Wall squat
2x10 Kettlebell hip hinge
5x Inch Worm
10x Press-ups
6+6 Single leg box squat
2x6+6 Bulgarian squat
10x TRX row
2 Lengths spiderman crawl
3x5 Pull-ups
45s per ankle on Bosu between sets
Agility ladder
3x 1 in each (High knees)
3x 2 in each
2+2 Lateral high knees
2+2 In/Out
4x Ickey shuffle
4x Reverse Ickey shuffle
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x8 Back squat (40, 50, 60kg)
3x8 Deadlift (40, 60, 60kg)
3x8 Dumbbell benchpress (16kg DB)
Taking it super light on the weights, and gave Calum and Clem the run through of proper form etc. They had some pretty nice shapes in there actually, way better than expected.
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Windscreen wipers
Plank side touch
Toe touches
Dead bugs
Side plank
Other Side plank
Russian twist (8kg)
Bicycle crunches
Then down to My Gym for a stretch and roll