Friday 16th December 2016

Gym

10 min warm up

Stretch FF protocol:
Lounge
A
T
Y (all ES)
Overhead arms on bench

Handstands:
3 x 7 x shoulder shrugs
90s

Repeat Stretch FF protocol:
Lounge
Lying on arm at right angles
Overhead arms on bench

15m free play HS
Right angle trying to kick off wall

5m with hands close to wall

3 x 2 x wall walks

3 x 20s/40s stretches in between sets:
Cossack
Hamstring
Lunge
Frog
Pigeon

GB F1

Manna PE1
3 x 15 x Tuck Up 

M/IM
3 x 5 x Stiff leg windmill ES

Side Lever PE1
3 x 60s  arch body hold
Hard

SL/IM
3 x 5 x Standing hip circles ES

Single Leg Squat PE1
3 x 15 x deck squats

SLS/IM
3 x 10 x skiers ES

 

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