Dry land - Session 12

WARM - UP: • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMEL • WARRIOR STRETCH • PLANK & ALT TAP SHOULDER 45 sec • 3 x (5 STERNUM DROPS @ PUSH UP POSITION + 3 PUSH UP)

• SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE OR TIME • SCAPULA ACTIVATION SEQUENCE (PULL IN / TURN TO U/ LIFT TO Y WITH PULSING)

• ROWS • 4.30 MIN AS: 30 sec easy, 30 med, 30 sec fast/ 1 min easy, 1 min med, 1 min fast (FLY)

• 4.30 MIN AS: 30 sec easy, 30 med, 30 sec fast/ 1 min easy, 1 min med, 1 min fast (ALT) • 90 DEGREE INTERNAL/ EXTERNAL ROTATION BOTH SIDES

• 3 MIN FLY (1 MIN SLOW, MED, FAST) • STREAMLINE PUSH WITH TRICEPS EXTENSION • 2 MIN SLOW ALTERNATING + 3 x 1MIN FAST (+5 sec) • CORE CHALLENGE: ALL 45 sec, 10 sec recovery (PLANK WITH REACH TO SIDE, BOTTLE SWITCH, SIDE PLANK BOTH SIDES with rotation)

• EASY STRETCH TO COOL DOWN