Warm-up | Main part | Recovery | |
|---|---|---|---|
Mon | Warm-up | Muscle mass – lower 2 | Mobility – upper |
Tue | Warm-up | Muscle mass – core | Mobility – lower |
Wed | |||
Thu | Warm-up | Muscle mass – lower 2 | Mobility – upper |
Fri | Warm-up | Muscle mass – core | Mobility – lower |
Sat | Warm-up | Muscle mass – upper | Mobility – lower |
Warm-up
Warm-up
- 1. Star Jumps
- 2. High Knee Punching
- 3. Shuffle Abduction
- 4. Arm Circles
- 5. Jump Twists
- 6. Groin + Hammy Stretch
- 7. Rolling + Pike
- 8. V-Sits Ups (A) 5x
- 9. Roll + Vertical Jump (A) 3x
- 10. Arrhythmic Jump (A) 5 x
Main Part
Muscle Mass - lower 2
- 1. Pistol Squat (3+3)
- 2. Single Deadlift (3+3)
- 3. Sissy Reverse (4)
- 4. Hip Thruster Single (3+3)
- 5. Calf Raise (3+3)
How-to:
- 8-12 repetitions
- 1 minute rest
- Stations Training
- Concentric: 1s, Eccentric: 2s
Muscle Mass - core
- 1. V - Sit Ups (4)
- 2. Side Plank (3+3)
- 3. Reverse Hyper (4)
- 4. Isolated Sit Ups (4)
- 5. Progressive Bird Dog (4)
How-to:
- 12-15 repetitions
- 15 & 45 seconds rest
- Stations Training
- Concentric: 1s, Eccentric: 2s
Muscle Mass - upper
- 1. Pike Push-Ups (4)
- 2. Side plank Rotation (3+3)
- 3. Handstand Shrugs (4)
- 4. Chair swings (4)
- 5. Chair Lifts (4)
How-to:
- 12-15 repetitions
- 15 & 45 seconds rest
- Stations Training
- Concentric: 1s, Eccentric: 2s
Recovery
Mobility - upper
- 1. Chair shoulder Stretch
- 2. Roll Over Stretch
- 3. Lying Chest Stretch (single)
- 4. Lying Deltoid Stretch (single)
How-to:
- 2 x 45 sec
Mobility - lower
- 1. Sitting Pike Stretch
- 2. Kneeling Lunge Stretch (single)
- 3. Split Stretch
- 4. Butterfly Stretch
How-to:
- 2 x 45 sec