Cross > Strength

Bank holiday so PT homework on a soggy bank holiday

warm up on bike for 5mins if raining 🌧️-

Shoulders/back mobility:

Robe or strap - shoulder rotations. Hands wider then shoulders holding robe/strap bring hands up over head to lower back then back over head to hip level. X12 reps 2 sets
Around the world with 2DB 2kg x12 2 sets
Puppy dog stretch either on floor or on a cabinet hold stretch for 10sec x6 reps

Glutes/hips -

resistance loop band above knee - clams L+R 12reps 2 sets
Resistance loop band above knee- advanced clams L+R 12reps 2 sets

Glute bridges 2DB or KB x12 3 sets
Squat with over head press 2DB or 1KB if using KB work one arm then other arm x12 3sets
Wide squat 8kg KB x12 3sets
Keep practicing your deadlift. Stick bum out. Practice with broom.
Kettlebell swings 8kg KB x12 3sets
Deadlift with 8kg pause at bottom of move for 5 secs x10 3 sets

Core:

1. Slow mountain climber x12
2. Bear Hold 10sec x6
3. Full plank tap shoulders x10 tap feet out and in singles x10

Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets

All other exercises are single sets.

Stretch:
On back:
Hamstring stretch
Glute stretch

Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch

Tricep
Shoulder stretch
Chest and back stretch