LIFT 022719

Wednesday, 27Feb18

Group Warm-up:

• Group Jog (down and back) x3
• Stiff Leg March  (down and back)
• Lateral Lunges  (down and back)
• Floor  Touches – (down)
• Bear Crawl (back)
• Pigeon Stretch  – :30 each side

 

Pre-game:

Lay with your back on the ground in full extension.  Stand up without using your hands or getting on your knees …. repeat for 3 minutes

 

Core: 6 minutes (:24 -16 cycles) 1rd

• Baby Crunch – sit-up position raise and Chest
• High Switches (raise legs 2 feet)
• Rest
• Low Switches ( raise legs 6 inches)
• Low Scissors ( raise legs 6 inches
• Rest
• High Scissors (raise legs  2ft)
• Alt. V-ups
• Rest
• Kick the Ceiling
• Plank Jacks (Elbows)
• Rest
• Long Sit-ups
• Muffin Tops (Tap heels, keep shoulders raised)

 

Partner Workout:

• A1. Deadlift – 3 sets of 6-8 reps
• A2. Box Jumps – 3 sets 8-10 reps
• B1 Seated Dumbbell Overhead Press – 3 sets of 6-8 reps
• B2. Reclines – 3 sets Max reps
• C1 Band Curl – 3 sets of 10-12 reps each side
• C2 Band Push-ups 3 sets – max reps