fitness week

forward/ lateral extensions

4 x 15 (20 sec rest)

lateral arm raise

4 x 15 (20 sec rest) each arm

double arm raise

4 x 15 (20 sec rest)

double lawnmowers

4 x 15 (20 sec rest)

inverted rows

3 x 8 (2 min rest)

negative pull ups

3 x 5

chin to bar hold

3 x 5-8 sec

scapula bar pulls

5-10 reps ( or failure)

bar hang

5-10 sec (or failure)

push ups

3 x 8-10

shoulder dislocations & shoulder rolls

10-15 sec each

dynamic arm swing/ rotations

30-60 sec

wrist rotations

10-15 sec

wrist stretches

1-2 sec hold at different angles

jog 3-5 min

blood flow

bulgarian split squats

3 x 8

sliding leg curls

3 x 8-10

lunges

3 x 10 per leg

wall sit

30-60 sec x 3 (10 sec rest)

pistol squats

4 x 10 per leg

sissy squats

4 x 4-6

close stance squats

3 x 10

wide squats

3 x 10

neutral squats

3x10

jog/ cycle 3-5 minutes

1/4 squat jumps

hopping side to side 10 x

10 single leg hops (alternating)

10 double leg hops

dynamic stretching

30 sec each