Speed & Combined Events Group – Strength / Flexibility / Mobility ONE

Week Commencing 10th May 2021

WARM UP

30 seconds on each
1. Toe Touches
2. Horizontal Arm Swings
3. Leg Swings
4. Jumping Jacks

MAIN SESSION

30s Heel Walks > 30s Ball of Foot Walks > 30s Toe Walks x3

45 Seconds On / 45 Seconds Off
Single Leg Squats (45s each leg)
Tricep Dips
Low Plank
Wall Sit
Arm Raises
Rowers
High Plank

Rest for four minutes and repeat

3x 90s Round The Clock Plank (rest 90s between)
Round The Clock Plank – start in high plank position, lift and put back, right hand, right leg, left leg, left hand – keep going for the 90s

STRETCH

Ensure you hit all areas with a good stretch