Circuit Session Thurs 14th Jan

Circuit Training Session 14th Jan 2021 1930
Zoom invite on WhatsApp
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Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, exercise mat, foam roller/bottle, Box/chair/bench
 
Warm up Set: (x3)    Demo by John
Band lateral step outs 30 secs
Band high to low plank   30 secs
Band squat by 10     Band Squat jump 5
Band plank shoulder taps 10 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Main set:   
SET 1 x3     Demo and Lead Paddy
Lateral Shuffles and touch floor for 60 secs, rest 20 secs
Elevated Push up (if you reach failure hold full plank) 30 secs, rest 20 secs
Pass the foam roller/bottle     30 secs   rest 20 secs
Bulgarian Split Squat 25 secs left, 25 secs right
After 60 second break repeat
 
90 secs break between sets
 
SET 2 x3     Demo and Lead Lauren
Mountain Climbers for 60 secs, rest 20 secs
Core Boat Crunch for 30 secs, rest 20 secs (hollow rock if can’t do)
Side Plank with leg raise         20 secs left side, 20 secs right side, rest 20 secs
Dead Bug                          for 40 secs
After 60 second break repeat
 
90 secs break between sets
 
SET 3 x3   Demo and Lead Paddy
Small Hop, small hop, small hop, Tuck jump   45 secs (no rest)
Walkdowns and shoulder tap    45 secs
Wall sit for 90 secs
60 Second recovery repeat
 
Cool down:  Demo and 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