• Merle Maud

Dry land - Session 2

Updated: Nov 8, 2021


SESSION 2 WARM - UP:

• STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMLE STRETCH

• STERNUM DROPS

• SHOULDER CIRCLES (OPPOSITE DIRECTION BOTH SIDES)


MAIN SET: 8- 15 REPS EACH MOVE

• SCAPULA ACTIVATION SEQUENCE (PULL IN / TURN TO U/ LIFT TO Y WITH PULSING)

• ROWS

• 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 - HOLD 3 sec => ROTATION

• HUG ON THE FRONT with ELBOWS SHOULDER HEIGHT

• STREAMLINE PUSH

• STRAIGHT HANDS - HOLD 3 sec => ROTATION


• 3 X 30 SEC LEFT HAND + 30 SEC RIGHT + 2 MIN DOUBLE (FLY) (+ 15 SEC REC)

• 10 X (HOLD CATH 3 SEC => STROKE ), 10 X (HOLD PULL 3 SEC => STROKE )

• 2 X 2 MIN DOUBLE HANDS (+30 SEC REC)


• EASY STRETCH TO COOL DOWN


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