Circuits Thursday 21st

​Circuit Training Session Thurs 21st Jan 2021 1930hrs

Hi all, please see link to Hollow Rock exercise and look at same prior to session.

Zoom Invite sent to WhatsApp group
Timing: Jim
Demo of Exercises:   John, Paddy
Equipment Required:  mini-band, Water, Towel, exercise mat, Box/chair/bench, foam roller/bottle
 
Warm up Set: (x3)    Lead John
Band lateral step outs 30 secs
Band squat by 15     Band Squat jump 5
Band plank shoulder taps 12 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Main set:      Complete Each Exercise twice before moving on to the next exercise.  40 seconds on and 20 seconds rest
Round 1    Demo and Lead Paddy
Elevated feet mountain climber (opposite knee to opposite elbow)
Air Squat
High to low plank
Bulgarian split squat right leg on box
Bulgarian split squat left leg on box
Full Plank Shoulder Taps
Lateral Shuffles and touch floor
 
2 min break between sets
 
Round 2   Demo and Lead Paddy
Box toe taps
Hollow Rock     (372) How to Do a Hollow Rock Exercise | Abs Workout - YouTube
Downward Facing Dog to push up
Core boat crunch
Single leg squat to box/chair left leg
Single leg squat to box/chair left leg
Hop hop hop hop tuck
 
2 min break between sets
 
Abs Finisher & cool down:  Demo and lead John
Wall Squat -  90 secs
Plank – 60 secs
High plank – 30 secs
30 secs rest and repeat * 3
 
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