Workout of the Week
Monday Jan 23rd, 2012
| Workouts of the week |
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| Group Fitness Classes Mon, Wed & Fri @ 7am - all levels of fitness welcome (circuit type classes). Circuits also Saturday Mornings at 8am. Functional Movement Screening / Strength / Power Testing for players / athletes New Website Under Construction !! Monday 19th, Foam Roll & Ankle Mobility x 10min. Weighted walking lunge x 20 (x4) Bench Press x 8 (x4) Pull-ups x 8 (x4) Valslide Hamstring Curls x 8 (x4) Standing Dbell Press x 8 (x) Single Arm Row x 8 (x4) Abs - Various Tue 20th, Hill session - 80m hill - slight incline @85-905 effort. Slow walk back recovery. 8 - 10 reps. OR Bike session - long steady intervals Wednesday 21st, Recovery day - easy tempo work (any variety) OR Massage / Flexibility Thursday 22nd, Back Squat 5 x 5 BenchPress 5 x 5 Seated Row 5 x 5 Hamstring Levers 5 x 5 Abs work between sets Fri 23rd, Recovery Day - Flexibility Work Saturday 24th, Jump Squats BW x 5 reps, 20% of BW x 3 reps, 30% BW x 3 reps, 40% bw x 3 reps, 50% x 3 reps, 20% x 3. £ min rest minimum between sets - ab work during the rests or pair with clap push ups 3-5 reps per set. Sunday 25th, Exercise of choice Or Rest |
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