Dry land - Session 14




WARM - UP:

• STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMEL • ‘’SNOW ANGELS” 8 & 8 • PLANK INTO SITTING X 15 • SIDE PLANK BOTH SIDES 30 SEC

MAIN SET: 8- 15 REPS EACH MOVE OR TIME

  • BAND PULL APART IN SITTING POSITION 3 X 30 SEC

  • ALTERNATING : 1 MIN EASY + 2 MIN FAST + 2 MIN MED + 2 MIN EASY

  • 90 DEG INT/EXT ROTATION (BOTH SIDES)

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

  • CHEST FLY STRAIGHT ARMS 30x

  • ALTERNATING : 1 MIN EASY + 2 MIN FAST + 2 MIN MED + 2 MIN EASY


  • EASY STRETCH TO COOL DOWN


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