14 April 2016

Magical day for the little ladies ...

Magical day for the little ladies ...

Article: Superfriends Heel Cord

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Mobility
Gut Smash (Slam Ball)
Upward Dog / Cobra / Bridge
Calf & Achilles Stretch
Suprapetellar (above knee) S&F (ball)
Hamstring S&F (ball)

Metcon
A: Metcon
Run:
4 x 30 sec / 30 sec REST
4 x 60 sec / 60 sec REST
4 x 60 sec / 45 sec REST

Core Work
perform at least 3 of the following:
B1: Toes-To-Bar (20-50)
B2: Plank Knee to Elbow - Outside (20-50)
B3: Plank Knee to Elbow - Inside (20-50)
B4: Flutter Kicks (20-50)
B5: Superman - Alternating (min 10 each side (with 3-5 sec hold))
B6: Steam Engine (20-50)