PREHAB
2 rounds of:
8 Kettle Bell Bottom up Press (right)
8 Kettle Bell Bottom up Press (left)
STRENGTH
Barbell Shoulder Press - 2/2/2/2/2
SUPERSET
4 sets of:
:30 seconds rest
10-12 Upright Rows
:90 seconds rest
SUPERSET
4 sets of:
straight in to
10-12 Dumbbell Side Raises
:60 second rest
AB'S
:10 second Hollow Hold (try the level with your legs straight and your arms pointing towards your feet).
:50 second rest
:20 second Hollow Hold
:40 second rest
:30 second Hollow Hold
:30 second rest
:40 second Hollow Hold
:20 second rest
:50 second Hollow Hold
:10 second rest
:60 second Hollow Hold
*This will be a repeating sequence, your goal is to get as far through without any "unscheduled rests". Over time we will see progression and we will increase the level.
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