• Merle Maud

Dry land - Session 7




WARM - UP:

  • CAT AND CAMEL

  • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

  • STERNUM DROPS

  • 10 PUSH UPS with REACH FORWARD SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE

  • LATERAL AND FORWARD RAISES

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

  • PULL IN => to U => push to Y and pulse 3-5x

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

  • BACK HAND PULL both sides

  • 2 x 3 MIN ALTERNATING - mix of easy and fast strokes (+20 SEC)

  • HUG SHOULDER HEIGHT

  • 2 x 3 MIN FLY - mix of easy and fast strokes (+20 SEC)

  • SIDE PLANKS WITH ARM REACH THROUGH


  • EASY STRETCH TO COOL DOWN


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