Dry land - Session 1

WARM - UP:

• STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMLE STRETCH

• BIRD-DOG

• SHOULDER CIRCLES (OPPOSITE DIRECTION BOTH SIDES)

MAIN SET: 8- 15 REPS EACH MOVE

• YUTWL

• BACK RISES

• SCULL 1 (30 SEC) - CATCH START (ELBOW BEND) (1 MIN)

• SCULL 2 (30 SEC) - PULL (ARMS) (1 MIN)

• SCULL 3 (30 SEC) - FINISH/ ACCELERATE (TRICEPS) (1 MIN)

• STRAIGHT HANDS - ROTATION

• INTERNAL / EXTERNAL ROTATION 90 DEGREES OR ON THE SIDE

• HUG ON THE FRONT

• STRAIGHT HANDS - ROTATION

• INTERNAL / EXTERNAL ROTATION 90 DEGREES OR ON THE SIDE

• 3 X 1 MIN DOUBLE HAND (FLY) (+ 15 SEC REC)

• 3 X 1 MIN ALTERNATING (FS) (+ 15 SEC REC)

• 4 MIN ALTERNATING DOUBLE and SINGLE HAND EACH MIN

• EASY STRETCH TO COOL DOWN