LOCALS MONDAY STRENGTH 21st JAN

Published by sspt on January 21, 2019January 21, 2019

MONDAY STRENGTH WORKOUT – 21st JAN
Hey Guys, here’s Monday’s Session for those who slept in, or couldn’t make it, or are away..
Try get through what you can.
Comment/email for any necessary changes etc if you don’t have bands, or have injuries, just like at sessions.

– Warm Up (2 x 30m jogs / 1min skip)
– Dynamics

CORE (first core drill)
– 30 sec Plank
– then continue straight up onto Hands for 10 sec
– then 1 arm out front for 10 sec, then other arm for 10 sec, then 1 leg off the ground for 10 sec, then other leg for 10 sec
– then continue straight into Side Planks for 20 sec each side
– then continue straight into Leg Hover (or Pelvic Floor hold if back hurts) for 20 sec
– x 3 rounds

ARMS (first arm drill)
– 10 Push Ups + 5 sec hold down on the last rep
– 9 Push Ups + 5 sec hold down on the last rep
– etc etc down to 1 rep as a 5 sec hold down on that last rep

LEGS (first Leg drill)
(ass burn bands first)
– Rep out the Front, then Side, then Back x 5 rounds on one side then the other.
– then straight into 30 sec Squat Hold
– then straight into 30 Squat Reps
– x 3 rounds

CORE (second core drill)
– on hands & feet position, hold opposite arm & leg out straight for 10 sec, on each side
– x 3 rounds
– 20 Heel Taps + 20 Side Twists
– x 3 rounds
– (using a tough resistance band) Stand side on to rail or post about 1m away, 1 arm out straight, inside arm first, for 10 sec, then outside arm for 10 sec. Stand further to make harder if needed.
– x 3 rounds on each arm, on each side

ARMS (second arm drill)
– (using a tough resistance band) 10 Reverse Flys, around post or rail, facing it, opening back & away
– then 10 Side Arm Raises (slowly) standing on the band.
– x 3 rounds

LEGS (second leg drill)
– 15 static Lunges each side
– 10 Single Leg Pistol Squats, off a bench, on each side
– x 3 rounds

then finally..
BIG STRETCHES !!
Well Done!