Daily routine

Photos and videos tomorrow 🙂

TOOLS

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WARM-UP

Rower or Bike – 10 min

EXERCISES

#1 – Core

Alternate 1, 2 and 3 between between Abs. and Planks so you can rest.

e.g. Do Abs 1 then Planks 1, Abs.2 and planks 2 …

• Abs. 25 reps. – 1. Crunch 2. Sides with ball 3. Cross
• Planks 20s. On / 10s. Off x 3 – 1. Facing down 2. Right side 3. Left side (to make it harder – put one leg UP)

#2 – Glutes

Alternate

e.g. Clam shells right leg x30 then Clam shells left leg x30 then Full long extension x 25 Right leg then left…

• Clam shells band at the knee 30 reps on each side x2
• Full leg extension band at ankles 25 reps on each side x2

#3 – Single leg stability

• Single leg squats with 6kg kettle bell
• Rotation with kettle bell standing on 1 leg
• Calf raisers closing eyes

#4 – Proprioception

• Standing on bosu or other unstable tool on one leg, elastic at the ankle of the other leg and attached to a fixed point) – lateral and longitudinal pulls
• Stand on Swiss ball (move side to side / up and down / forward and backward / pass a weighted ball around my waist, between my legs and overhead – ideally find someone to throw the ball back)

COOL DOWN

Treadmill or Bike – 10 min – Unless cycling home

STRETCH & ROLL