Warm Up:
- 45 Degree Hip Extensions: 25x 5x10
- GHD Sit Ups: 0x 5x10
- Band Pull Aparts: Red Band Doubled x 5x10
Strength Training:
Seated Calf Raises with Hanging Leg Raises from Elbow Support:
- Calf Raises: 0x10, 10x10, 20x10, 30x10, 40x10 (all 45 next week)
- Leg Raises: 0x 5x10 (stay unweighted and work on control)
Single Leg Extensions with Supine Psoas March:
- Leg Extensions: 70x 5x10 (each leg)
- Psoas March: Black band x 5x10
Standing Single Leg Curls with Vacuum Trunk Twists:
- Leg Curls: 40x 5x10 (each leg)
- Trunk Twists: 5x20
Walking Lunges:
- 100 steps each leg (10 sets of 10 with minimal rest)
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