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

Week Commencing 17th May 2021

WARM UP

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

MAIN SESSION

60 Seconds On / 60 Seconds Off

Calf Raises
Tricep Dips
Low Plank
Glute Bridge (Up & Down)
Arm Raises
Rowers

Rest for four minutes and repeat

ISO Holds
Lunge Hold 30s on each leg
30s Rest
Push Up Hold (hold push up position half way up) 30s
30s Rest
Lunge Hold 45s on each leg
45s Rest
Push Up Hold (hold push up position half way up) 45s
45s Rest
Lunge Hold 60s on each leg
60s Rest
Push Up Hold (hold push up position half way up) 60s

STRETCH

Ensure you hit all areas with a good stretch