• Merle Maud

Dry land - Session 10




WARM - UP:

  • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

  • CAT AND CAMEL

  • BIRD DOG

  • HOVERING ON 4s - TAPPING KNEES

  • SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE OR TIME

  • TENNIS HAND IN FORWARD LUNGE POSITION

  • ALTERNATING LATER AND FORWARD RAISES

  • 8 MIN AS: 4.3 MIN (30 EASY, 30 MED, 30 FAST) ALTERNATING + 10 SEC REC + 3.30 MIN FLY

  • YUTWL

  • PUSH OUT + ROTATION (BOTH SIDES)

  • 2 x 1MIN (ALT + FLY) EASY + 2 x 1MIN (ALT + FLY) MED + 2 x1 MIN (ALT + FLY) FAST

  • 2 x 30 sec STERNUM DROPS @ PUSH UP POSITION (+10 sec)

  • FORWARD RAISES 30 x

  • 3 x 1 MIN FAST ALTERNATING HANDS (+5 sec)


  • EASY STRETCH TO COOL DOWN


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