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Coach John & Paul Blog

This weeks homework = next weeks track work

Thursday 28th Circuits

27/1/2021

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HIIT Session Thurs 28th Jan 2021  1930hrs
Zoom: Meeting Room previously shared through WhatsApp group(s)
​Please turn off your camera and stay on mute (?s through the chat facility please)

​Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, Foam roller/bottle, Box/chair/bench
 
Warm up Set: (x3)    Demo by JC
In & Outs 30 secs   (with mini band if you have one)
Full Plank move the bottle/foam roller 12  (with mini band)
Single leg Romanian deadlift   8 left  8 right
30 secs Rest and repeat   
 
Main sets:      Complete Each Exercise twice before moving on to the next exercise.  40 seconds on and 20 seconds rest

Round 1    Demo and Lead Paddy
Hop x 6, Tuck jump                    (Advanced hop x 3, Tuck jump)
Air Squat   (Advanced with band)
High to low plank
Reverse Lunge left leg front       Advanced Jennis lunge jump  (391) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
Reverse Lunge right leg front       Advanced Jennis lunge jump
Dolphin Press-up    (352) Dolphin Push-up - YouTube
Lateral Shuffles and touch floor

2 min break with Lauren doing demo of exercises

Round 2   Demo and Lead Lauren
Box/Chair/Step Jump        (if not safe to jump, do alternating leg lunges or Jump lunges)
Dips on chair/Box
Hollow Rock     (372) How to Do a Hollow Rock Exercise | Abs Workout - YouTube
Step ups on box/Chair left leg on box
Step ups on box/chair right leg on box
Downward facing dog to full plank   (advanced to push up) (352) Downward Facing Dog Pose to Push Ups - YouTube
Bear Crawl forward & back 40 secs  https://youtu.be/WMXbyYpZ9oY
 
2 min break with Lauren doing demo of exercises
 
Finisher    Lead Paddy
Burpee for 30 secs (no rest)  https://youtu.be/tJrdJBWBu08
Supine leg raise  45 secs(no rest)  (352) Supine Leg Raise - YouTube
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 120 secs
60 Second recovery repeat
 
Cool down:  Lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com
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    John is a sprint and hurdles coach in Crusaders Athletics Club.  He is a level 2 Athletics Ireland qualified coach and a qualified Personal Trainer.

    He still loves to compete in sprints and believes all athletes can get quicker through knowledge and the correct application of force through their sprint form.


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  • Home
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