• Merle Maud

Dry land - Session 11




WARM - UP:

  • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

  • CAT AND CAMEL

  • ONE FOOT FORWARD - ROTATION STRETCH

  • PLANK & REACH OUT WITH ALT. HANDS 45 sec

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

  • SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE OR TIME

  • REVERSE FLY

  • CHEST FLY

  • Y PULSES - 30 x

  • 2 x 1MIN (ALT + FLY) EASY + 2 x 1MIN (ALT + FLY) MED + 2 x1 MIN (ALT + FLY) FAST + 4 MIN

  • OVERHEAD TRICEPS EXTENSION

  • SIDE PLANK WITH ROTATION

  • PRONE POSITION SWAP THE BOTTLE

  • 4 rounds x (2 x 30SEC SINGLE HAND STROKE (L+R) + 1 MIN FLY ) (+10 sec)

  • FORWARD RAISES 30 x 



  • EASY STRETCH TO COOL DOWN 



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