Well here it is, having started in January this is our last circuits session as with competitions coming we should all be out and running. You should all be doing 1/2 circuits sessions a week to compliment your running and there is no an online library of all the sessions we have done.
Please stay online for the talk by Sports Ireland Head of Sport Nutrition at 2000hrs.
We will mix in all our favorite sessions this evening.
1900hrs Thursday 01st April with Talk at 2000hrs
Normal Zoom Link
Please turn camera off and mute
What will you need? Water, Towel, Box/Chair/Step
WARM UP:
Run on the spot 30 secs
Air Squat by 15
Plank on Elbow 20 secs, active side plank by 8 each side, plank on elbow 15 secs
Hip Flexor Stretch
Groiners 8 each side
Run on the spot 30 secs
1)
Moby - Flower: Goblet Squat / Air squat (weighted if possible)
“Bring Sally Up” Up
“Bring Sally Down” Squat down and hold until "Bring Sally up"
2) Tabata x 3 rounds 45 secs between rounds
1 & 2 Bulgarian Split Squat left leg (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
3 & 4 Bulgarian Split Squat right leg
5 & 6 Left Leg Box Step Ups
7 & 8 Right Leg Box Steps Ups
90 Secs
3) Roxanne = Press up/Active Plank Put on the Red Light = half burpee (feet in and out)
90 secs
4) Tabata x 3 rounds 45 secs between rounds
1 & 2 Mountain Climber
3 & 4 Hop Hop Hop Tuck Jump OR Box jump
5 & 6 Single leg Elevated Glute Bridge Left leg
7 & 8 Single leg Elevated Glute Bridge Right leg
5) Moby Flower Leg Raises (430) How to Do a Leg Raise | Ab Workout - YouTube
Bring Sally Up: Legs up Bring Sally Down: Legs just off the floor and hold until "Bring sally up"
AT 2000hrs following the Circuits:
SPORTS NUTRITION WITH SPORT IRELAND'S HEAD OF SPORT NUTRITION SHARON MADIGANSport Ireland's Head of Sport Nutrition, Sharon Madigan, will join Crusaders AC on the evening of Thursday 1st April. Sharon will share he advice on fueling for optimal performance, staying healthy during lockdown and how food can help you avoid injury as we run out of lockdown.
As the nutritional advisor to the Olympic team, you know this is going to be a packed with invaluable insight and information! Sharon will answer any questions or topics you like too!
Please stay online for the talk by Sports Ireland Head of Sport Nutrition at 2000hrs.
We will mix in all our favorite sessions this evening.
1900hrs Thursday 01st April with Talk at 2000hrs
Normal Zoom Link
Please turn camera off and mute
What will you need? Water, Towel, Box/Chair/Step
WARM UP:
Run on the spot 30 secs
Air Squat by 15
Plank on Elbow 20 secs, active side plank by 8 each side, plank on elbow 15 secs
Hip Flexor Stretch
Groiners 8 each side
Run on the spot 30 secs
1)
Moby - Flower: Goblet Squat / Air squat (weighted if possible)
“Bring Sally Up” Up
“Bring Sally Down” Squat down and hold until "Bring Sally up"
2) Tabata x 3 rounds 45 secs between rounds
1 & 2 Bulgarian Split Squat left leg (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
3 & 4 Bulgarian Split Squat right leg
5 & 6 Left Leg Box Step Ups
7 & 8 Right Leg Box Steps Ups
90 Secs
3) Roxanne = Press up/Active Plank Put on the Red Light = half burpee (feet in and out)
90 secs
4) Tabata x 3 rounds 45 secs between rounds
1 & 2 Mountain Climber
3 & 4 Hop Hop Hop Tuck Jump OR Box jump
5 & 6 Single leg Elevated Glute Bridge Left leg
7 & 8 Single leg Elevated Glute Bridge Right leg
5) Moby Flower Leg Raises (430) How to Do a Leg Raise | Ab Workout - YouTube
Bring Sally Up: Legs up Bring Sally Down: Legs just off the floor and hold until "Bring sally up"
AT 2000hrs following the Circuits:
SPORTS NUTRITION WITH SPORT IRELAND'S HEAD OF SPORT NUTRITION SHARON MADIGANSport Ireland's Head of Sport Nutrition, Sharon Madigan, will join Crusaders AC on the evening of Thursday 1st April. Sharon will share he advice on fueling for optimal performance, staying healthy during lockdown and how food can help you avoid injury as we run out of lockdown.
As the nutritional advisor to the Olympic team, you know this is going to be a packed with invaluable insight and information! Sharon will answer any questions or topics you like too!
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