• Merle Maud

Dry land - Session 6




WARM - UP:

  • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

  • CAT AND CAMEL

  • PRONE POSITION: PASSING THE BOTTLE WARRIOR TWIST

  • 10 PUSH UPS with REACH FORWARD

  • SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE

  • HORIZONTAL PULL APART

  • BENT OVER LATERAL FLY

  • 20 x (3 sec HOLD OF HIGH ELBOW => FINISH )

  • YUTWL

  • 2min FLY + 2min ALTERNATING + 2min FLY (+ 10 SEC)

  • BACK RISES

  • 120 INTERNAL/ EXTERNAL ROTATION

  • 1 MIN EASY + 1 MIN MODERATE + 1 MIN FAST FLY (+15 SEC)

  • TRICEPS INTO STREAMLINE

  • 1 MIN EASY + 1 MIN MODERATE + 1 MIN FAST FLY (+15 SEC)

  • 120 INTERNAL/ EXTERNAL ROTATION

  • 2min ALTERNATING + 2min FLY + 2min ALTERNATING (+ 15 SEC)


  • EASY STRETCH TO COOL DOWN


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