Monday 16th March - Circuits

Hi all

Great opportunity to work on some body weight training and eliminate some imbalances that could lead to injury.

Warm up and mobility:
Following on from a Saturday and Sunday session it is crucial to start with some rolling and mobility work. Please follow the below YouTube video.  (NO EXCUSES - If you do not have a foam roller use a bit of pipe, a 7up bottle etc filled with water, a round log!!!)
https://youtu.be/khC5J1lkC7s

Ok ready for circuits:
Set 1:  Single leg glute bridge / windscreen wipers / Table row
Single leg Glute Bridge by 10 each leg.   https://youtu.be/fDxl-0uZMJo
Windscreen Wipers by 10 each side.  https://youtu.be/X59_4RrU_aA
Table row by 10. https://youtu.be/vGAK2-_kn1U.   Go to 5 mins in video (don’t break the house!!!)
REST 3 mins
and repeat for set 2, set 3 and set 4.

New Set: Bear Crawl / Bent-leg sit up / Bulgarian split squat
Set 1: Bear crawl for 30 seconds.   https://youtu.be/WMXbyYpZ9oY
Bent-leg sit ups by 20 https://youtu.be/9tkmpapHZ2k
Bulgarian split squat by 8 each leg. https://youtu.be/aEgUAzCw2xg
Rest 3 mins
and repeat for set 2, set 3 and set 4.

TODAYS FINISHER:  Go immediately from mountain climbers into burpees ; then 45 secs rest and go again by 3.  We will work up to 8 sets depending on how long we are stuck at home.
20 mountain climbers (1=left knee up, right knee up) https://youtu.be/nmwgirgXLYM
10 Burpees  https://youtu.be/mUYJqe_sJFE. rest 45 seconds by 3 sets

Stretch Calves, hamstring, quad, hip flexor, glute, chest, arms, core.  Roll anything that is tight.

And finally a bit of study for you today on running form: https://youtu.be/LjyMhtUrqf8
Happy Mondays all.
Best
J