• Merle Maud

Dry land - Session 8




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

• CAT AND CAMEL • WARRIOR TWISTS • SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE OR TIME • PULLING TO T • BACKWARD RAISES • CORE CHALLENGE: ALL 45 sec, 10 sec recovery (BIRD DOG, PLANK WITH REACH FORWARD, PUSH-UP POSITION WITH SITTING BACK, HOVERING ALL 4’S WITH SHOULDER TAP, SIDE PLANK BOTH SIDES :) ) • 3 MIN FLY + 3 MIN ALTERNATING

• Y position PULLS 30x

CORE CHALLENGE: ALL 45 sec, 10 sec recovery (BIRD DOG, PLANK WITH REACH FORWARD, PUSH-UP POSITION WITH SITTING BACK, HOVERING ALL 4’S WITH SHOULDER TAP, SIDE PLANK BOTH SIDES :) )


6 x 1 MIN AS

1. ALTERNATING SLOW

2. FLY SLO

3. ALTERNATING MED

4. FLY MED

5. ALTERNATING FAST

6. FLY FASTY position PULLS 30x


•EASY STRETCH TO COOL DOWN


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