• Merle Maud

Dry land - Session 9




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

• CAT AND CAMEL • ROTATION ONE KNEE DOWN • SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE OR TIME • DIAGONAL PULL APARTS • ALTERNATING LATER AND FORWARD RAISES • 8 MIN AS: 4.3 MIN (30 EASY, 30 MED, 30 FAST) FLY + 10 SEC REC + 3.30 MIN ALTERNATING

• CORE CHALLENGE: ALL 45 sec, 10 sec recovery (PLANK WITH REACH TO SIDE, PUSH-UP POSITION WITH SHOULDER TAP, SIDE PLANK BOTH SIDES with rotation :), HOVERING ALL 4’S STEPPING BACK THE FEET ) • 90 DEGREE INTERNAL/ EXTERNAL ROTATION BOTH SIDES

• 3 MIN FLY (1 MIN SLOW, MED, FAST) • STANDING CHEST PRESS 30x • 3 MIN ALTERNATING (1 MIN SLOW, MED, FAST) • CORE CHALLENGE: ALL 45 sec, 10 sec recovery (PLANK WITH REACH TO SIDE, PUSH-UP POSITION WITH SHOULDER TAP, SIDE PLANK BOTH SIDES with rotation :), HOVERING ALL 4’S STEPPING BACK THE FEET ) • 8 MIN AS: 4.3 MIN (30 EASY, 30 MED, 30 FAST) ALTERNATING + 10 SEC REC + 3.30 MIN FLY

• EASY STRETCH TO COOL DOWN

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