Hi all
With the weather a circuit session is a great idea and allows us to work on mobility and strength in athletic positions.
Session is on Zoom at 1800 this evening and invite has been shared on the WhatsApp. If you are not on the group WhatsApp please email john.caird@gmail.com (for Athletes under 18 I need parental confirmation that it is in order for you to be on the WhatsApp group and your parent has to also be in the WhatsApp group . As part of the email expressing permission please include parent mobile and athlete mobile).
For the record please see copy of session below:
Circuit Training Session 07th Jan 2021
Timing: Jim
Demo of Exercises: John, Paddy & Lauren
Equipment Required: Water, Towel, Foam roller, Box/chair/bench
Warm up Set: (x3) Demo by JC
Run on the spot 30 secs
High to low Plank 30 secs
Squat by 15 reps
Plank Shoulder Tap by 10 each shoulder 45 secs Rest and repeat
Main set:
SET 1 x3 Demo by Paddy
Mountain Climbers 30 secs, rest 20 secs
Push up / Push up on knees 30 secs, rest 20 secs
Clock Lunge 30 secs, rest 20 secs
Bulgarian Split Squat 20 secs left, 20 secs right
After 60 second break repeat
2 min break with Lauren doing demo of exercises
SET 2 x3 Demo LK
Single leg Box/Chair Squat 6 right leg, 6 left leg, rest 20 secs
Downward Facing Dog to Push up for 30 secs, rest 20 secs
Side Plank with Hip raise (straight leg) for 30 secs, rest 20 secs
Lunge Jump (alternating & continuous) for 30 secs
After 60 second break repeat
2 min break with Lauren doing demo of exercises
SET 3 x3
Plank Ski Hop for 30 secs (no rest)
Pass the foam roller for 30 secs (no rest)
Box /Chair Toe Taps 45 secs
60 Second recovery repeat
Cool down:
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
With the weather a circuit session is a great idea and allows us to work on mobility and strength in athletic positions.
Session is on Zoom at 1800 this evening and invite has been shared on the WhatsApp. If you are not on the group WhatsApp please email john.caird@gmail.com (for Athletes under 18 I need parental confirmation that it is in order for you to be on the WhatsApp group and your parent has to also be in the WhatsApp group . As part of the email expressing permission please include parent mobile and athlete mobile).
For the record please see copy of session below:
Circuit Training Session 07th Jan 2021
Timing: Jim
Demo of Exercises: John, Paddy & Lauren
Equipment Required: Water, Towel, Foam roller, Box/chair/bench
Warm up Set: (x3) Demo by JC
Run on the spot 30 secs
High to low Plank 30 secs
Squat by 15 reps
Plank Shoulder Tap by 10 each shoulder 45 secs Rest and repeat
Main set:
SET 1 x3 Demo by Paddy
Mountain Climbers 30 secs, rest 20 secs
Push up / Push up on knees 30 secs, rest 20 secs
Clock Lunge 30 secs, rest 20 secs
Bulgarian Split Squat 20 secs left, 20 secs right
After 60 second break repeat
2 min break with Lauren doing demo of exercises
SET 2 x3 Demo LK
Single leg Box/Chair Squat 6 right leg, 6 left leg, rest 20 secs
Downward Facing Dog to Push up for 30 secs, rest 20 secs
Side Plank with Hip raise (straight leg) for 30 secs, rest 20 secs
Lunge Jump (alternating & continuous) for 30 secs
After 60 second break repeat
2 min break with Lauren doing demo of exercises
SET 3 x3
Plank Ski Hop for 30 secs (no rest)
Pass the foam roller for 30 secs (no rest)
Box /Chair Toe Taps 45 secs
60 Second recovery repeat
Cool down:
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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