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